Saturday, 31 October 2015

Complete 4 rounds in teams of 2:

400m Run together

30 KBS shared 2/1.5pd

30 Pull ups shared

30 Box Jumps shared 24/20”

 

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 500m TT, Rest 5min, 1000m Tempo Pace @ 10-15sec/100m from 500m TT

Bike (SUN): 5K TT, Rest/Spin 5min, 12 Mile Tempo Pace @ 1-2mph slower from 5K TT

Run (SUN): 1 Mile TT, Rest 5min, 4 Mile Tempo Pace @ 30-45sec/mile from 1 Mile TT

Row (SUN): 1 Mile TT, Rest 5min, 4 Mile Tempo Pace @ 10-15sec/500m from 1 Mile TT

Ruck (SUN): 1 Mile TT, Rest 5min, 4 Mile Tempo Pace @ 30-45sec/mile from 1 Mile TT

*Ensure proper warm up to re-test 1mile TT

*Hold form and pace

 

Multi-Sport Endurance Workout

OFF Strength & Conditioning

Swim (SAT): 500m TT, Rest 5min, 1000m Tempo Pace @ 10-15sec/100m from 500m TT

Bike (SUN): 5K TT, Rest/Spin 5min, 12 Mile Tempo Pace @ 1-2mph slower from 5K TT