Friday, 23 October 2015

Complete 3 rounds:

21 Wallballs 9/7kg

14 HSPU

7 Deadlift 315/205#

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 1 – 3 x (200m – 300m – 400m), rest 1/2 the time it takes on each interval, perform until pace or form deteriorates

Bike (THURS): 1 – 4 x (1mile – 1.5mile – 2mile), rest 1/2 the time it takes on each interval, perform until pace or form deteriorates

Run (THURS): 1 – 3 x (800m – 1200m – 1mile), rest 1/2 the time it takes on each interval, perform until pace or form deteriorates

Row (THURS): 1 – 3 x (800m – 1200m – 1mile), rest 1/2 the time it takes on each interval, perform until pace or form deteriorates

Ruck (THURS): 1 – 3 x (800m – 1200m – 1mile), rest 1/2 the time it takes on each interval, perform until pace or form deteriorates

*Example… run 800m in 4:00, rest =2:00, then 1200m in 6:00, rest 3:00, then 1mile in 8:00, rest 4:00 before starting next set

*Perform sets based off mechanics, pace and goals

 

Multi-Sport Endurance Workout

Swim (FRI): 1 – 3 x (200m – 300m – 400m), rest 1/2 the time it takes on each interval, perform until pace or form deteriorates

(SAT): Rest Day. 30min+ Mobility around trouble areas.

Bike/Run (SUN): 2 x 15K TT Bike to 5K TT Run, rest/fully recover 10minutes between efforts