Wednesday, 30 September 2015

4 sets: 7/13 FS/BS @ 65% of 1RM Front Squat

 

400m x 4

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 2 – 5 x (200m – 150m), rest 3:00 after the 200m, 2:30 after the 150m, perform until form/pace deteriorates

Bike (TUES): 2 – 5 x (1mile – 1200m), rest 3:00 after the 1mile, 2:30 after the 1200m, perform until form/pace deteriorates

Run (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

Row (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

Ruck (TUES): 2 – 5 x (800m – 600m), rest 3:00 after the 800m, 2:30 after the 600m, perform until form/pace deteriorates

*Hold efforts within 3 – 5 seconds

*Number of repeats is simply a range, perform more or less based off your skill & goals

 

Multi-Sport Endurance Workout

Bike (WED): 2 – 5 x (1mile – 1200m), rest 3:00 after the 1mile, 2:30 after the 1200m, perform until form/pace deteriorates