Wednesday, 14 October 2015

5 sets 4/8 Front Squat/Back Squat @ 94% of Mon/12 Oct

1,000m Row

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 50m sprints, rest 1:1, perform until pace or form deteriorates

Bike (TUES): 600m sprints, rest/spin 1:1, perform until pace or form deteriorates

Run (TUES): 75m shuttle sprints, rest 1:1, perform until pace or form deteriorates

Row (TUES): 150m sprints, rest 1:1, perform until pace or form deteriorates

Ruck (TUES): 75m shuttle sprints, rest 1:1, perform until pace or form deteriorates

*1:1 example.. 75m shuttle = :30 then rest = :30

*Hold splits within 2-3 seconds

*Recommended range 8 – 20 sets based off run mechanics, pace and goals

 

Multi-Sport Endurance Workout

Bike (WED): 600m sprints, rest/spin 1:1, perform until pace or form deteriorates