Wednesday, 27 April 2016

Weighted Pull ups x5x5

Weighted Dips x5x5

Deadlift x8x3 @ 60-65% of 1RM

 

3min AMRAP (complete 3 sets, 1 minute rest between sets)

6 Alternating Lunges

8 Air Squats

10 Sit-ups

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 125m ON, 1:30 OFF, 100m ON, 1:30 OFF, Perform until pace or form deteriorates

Bike (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF , Perform until pace or form deteriorates

Run (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF, Perform until pace or form deteriorates

Row (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF , Perform until pace or form deteriorates

Ruck (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF , Perform until pace or form deteriorates

*Recommended range 2 – 5 sets

*Perform sets based off pace, mechanics and goals

 

Multi-Sport Endurance Workout

Run (WED): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF, Perform until pace or form deteriorates