Friday, 22 January 2016

12.3

18min AMRAP

15 Box Jumps 24/20”

12 Push Press 115/75#

9 T2B

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 100m repeats, Rest :90, then complete 50m repeats, Rest :45, Perform until pace or form deteriorates

Bike (THURS): :90 repeats, Rest :90, then complete :45 repeats, Rest :45, Perform until pace or form deteriorates

Run (THURS): :90 repeats, Rest :90, then complete :45 repeats, Rest :45, Perform until pace or form deteriorates

Row (THURS): :90 repeats, Rest :90, then complete :45 repeats, Rest :45, Perform until pace or form deteriorates

Ruck (THURS): :90 repeats, Rest :90, then complete :45 repeats, Rest :45, Perform until pace or form deteriorates

*Recommended range 3 – 6 per interval set

*Complete all sets of the :90 repeats and then start the :45 repeats

*Perform sets based off pace, mechanics and goals

 

Multi-Sport Endurance Workout

Run (FRI): :90 repeats, Rest :90, then complete :45 repeats, Rest :45, Perform until pace or form deteriorates