Friday, 20 November 2015

Please note: 6:30PM cancelled due to Project DANA preparations.

 

Complete 4 rounds for time:

21 Wallballs 9/6kg

18 Pull ups

15 KBS 24/16kg

12 HSPU

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 4:00 repeats, rest 2:30, 2:00 repeats, rest 1:30, perform until pace or form deteriorates

Bike (THURS): 4:00 repeats, rest 2:30, 2:00 repeats, rest 1:30, perform until pace or form deteriorates

Run (THURS): 4:00 repeats, rest 2:30, 2:00 repeats, rest 1:30, perform until pace or form deteriorates

Row (THURS): 4:00 repeats, rest 2:30, 2:00 repeats, rest 1:30, perform until pace or form deteriorates

Ruck (THURS): 4:00 repeats, rest 2:30, 2:00 repeats, rest 1:30, perform until pace or form deteriorates

*Complete all desired 4:00 repeats before starting 2:00 repeats

*Recommended repeat range 2 – 5 for each interval time

*Keep distanced consistent within 75-100m

 

Multi-Sport Endurance Workout

Run (FRI): 4:00 repeats, rest 2:30, 2:00 repeats, rest 1:30, perform until pace or form deteriorates

Swim (SAT): 800m @ 90% 500m TT