Friday, 12 June 2015

Strength:

Back Squat x3x5 @ 75%

 

Gymnastics Technique: For QUALITY

3 Rds:

10 False Grip Rows (feet elevated on box)

10 second hold Headstand tripod balance

 

3 Rds:

3 x Plank variation 5 sec per side hold (plank-side-crab-other side-back to plank)

3 x Wall walk with 10 second hold at the top

 

3 RDS

10 pike ups

10 straddle pike ups

 

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat 200m, recover :45s until form/pace deteriorates

Bike (THU): Repeat 200m, recover :45s until form/pace deteriorates

Run (THU): Repeat 200m, recover :45s until form/pace deteriorates

Row (THU): Repeat 200m, recover :45s until form/pace deteriorates

Ruck (THU): Repeat 200m, recover :45s until form/pace deteriorates

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (FRI): Repeat 200m, recover :45s until form/pace deteriorates

Bike (THU): Repeat 200m, recover :45s until form/pace deteriorates

Run (SUN or TT): Repeat 200m, recover :45s until form/pace deteriorates