Saturday, 12 September 2015

30 min EMOM (alternate) – Teams of 2

1: 1 Clean @ 85% of 1RM + 1 strict Muscle Up

2: 2 Cleans @ 85% of 1 RM + 2 strict HSPU

3: 5 Partner Burpees

 

Single Sport Endurance Workout

Choose ONE of the following Sports

Swim (SAT): 1200m Tempo @ 10sec slower per 100m than last week’s 1000m TT

Bike (SAT): 30K Tempo @ 90sec slower per 5K than last week’s 15K TT

Run (SAT): 10K Tempo @ 45sec slower per mile than last week’s 5K TT

Row (SAT): 10K Tempo @ 45sec slower per mile than last week’s 5K TT

Ruck (SAT): 10K Tempo @ 45sec slower per mile than last week’s 5K TT

 

Multi-Sport Endurance Workout

Swim (SUN): 1200m Tempo @ 10sec slower per 100m than last week’s 1000mTT

Bike (SAT): 30K Tempo @ 90sec slower per 5K than last week’s 15K TT

Run (OFF)