2/4 Front Squat/Back Squat @ 100% of 1RM FS (6 sets)
6 minutes AMRAP
0:30 AMRAP DU
0:30 Rest
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): Perform every 2:00 minutes alternating between (75m – 50m – 25m), perform until pace or form deteriorates
Bike (TUES): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates
Run (TUES): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates
Row (TUES): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates
Ruck (TUES): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates
*Example :60 1st 2:00, :45 2nd 2:00, :30 3rd 2:00…
*Recommended sets 2 – 5, set = (:60 – :45 – :30)
*Perform sets based off mechanics, pace and goals
*Keep splits within 25-50m
Multi-Sport Endurance Workout
Run (MON): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates
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