Saturday, 19 September 2015

20 min AMRAP Team WOD: teams of 3

Timer: 150m KB Farmer’s Walk 24/18kg

AMRAP Burpees

Box Jumps 24/20”

 

Single Sport Endurance Workout

Choose ONE of the following Sports

Swim (SAT): 2 – 4 x 1K TT, Rest 10min between efforts

Bike (SAT): 2 – 4 x 10K TT, Rest 10min between efforts

Run (SAT): 2 – 4 x 5K TT, Rest 10min between efforts

Row (SAT): 2 – 4 x 5K TT, Rest 10min between efforts

Ruck (SAT): 2 – 4 x 8K TT, Rest 10min between efforts

*Hold splits within 15-20 seconds

*Choose number of intervals paced off goals

*Stop if pace or form deteriorates

 

Multi-Sport Endurance Workout

Swim (OFF):

Bike (SUN): 2 – 4 x 10K TT, Rest 10min between efforts

Run (SAT): 2 – 4 x 5K TT, Rest 10min between efforts