Friday, 1 April 2016

CONTRAST WEEK

Complete 5 Rounds: For QUALITY, not for time

5 Back Squats @ 40% of 1RM

20 Abmat Sit-ups

20 Hip extensions

 

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 300m Repeats, Rest 3:00, Perform until pace or form deteriorates

Bike (THURS): 3K Repeats, Rest 3:00, Perform until pace or form deteriorates

Run (THURS): 1200m Repeats, Rest 3:00, Perform until pace or form deteriorates

Row (THURS): 1200m Repeats, Rest 3:00, Perform until pace or form deteriorates

Ruck (THURS): 1200m Repeats, Rest 3:00, Perform until pace or form deteriorates

*Recommended range 3 – 6 repeats

*Maintain splits within 4-7 seconds

 

Multi-Sport Endurance Workout

Swim (FRI): 300m Repeats, Rest 3:00, Perform until pace or form deteriorates