Saturday, 26 March 2016

“Team Hamstring Hammer”

I go, you go – complete 5 rounds each:

10 Deadlifts 185/135# (aim for a weight where you can go unbroken)

10 Wall balls 9/7kg

10 Hand Release Push-ups (CF Open standards)

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 35min Tempo @ 85% of 1500m TT or Race Pace 7:00 Work, Fluctuating 5:00 Easy

Bike (SUN): 90min Tempo @ 85% of 30 Mile TT or Race Pace, 9:00 Work, Fluctuating 9:00 Easy

Run (SUN): 70min Tempo @ 85% 10 Mile TT or Race Pace 9:00 Work, Fluctuating 8:00 Easy

Row (SUN): 70min Tempo @ 85% 12K TT or Race Pace 9:00 Work, Fluctuating 8:00 Easy

Ruck (SUN): 70min Tempo @ 85% 10 Mile TT or Race Pace 9:00 Work, Fluctuating 8:00 Easy

 

Multi-Sport Endurance Workout

OFF from S&C

Swim (SAT): 35min Tempo @ 85% of 1500m TT or Race Pace 7:00 Work, Fluctuating 5:00 Easy

Bike (SUN): 90min Tempo @ 85% of 30 Mile TT or Race Pace, 9:00 Work, Fluctuating 9:00 Easy