Friday, 9 October 2015

For time: 2 Rds

800m Run

15 Thrusters 95/65#

12 C2B

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 300m, 2:30 Rest, 400m, 3:00 Rest, 500m, Rest as needed, perform until pace or form deteriorates

Bike (THURS): “Lactate Shuttle” 5:00 Work, 2:30 Rest, 6:00 Work, 3:00 Rest, 7:00 Work, Rest as needed, perform until pace or form deteriorates

Run (THURS): “Lactate Shuttle” 5:00 Work, 2:30 Rest, 6:00 Work, 3:00 Rest, 7:00 Work, Rest as needed, perform until pace or form deteriorates

Row (THURS): “Lactate Shuttle” 5:00 Work, 2:30 Rest, 6:00 Work, 3:00 Rest, 7:00 Work, Rest as needed, perform until pace or form deteriorates

Ruck (THURS): “Lactate Shuttle” 5:00 Work, 2:30 Rest, 6:00 Work, 3:00 Rest, 7:00 Work, Rest as needed, perform until pace or form deteriorates

*Hold distance within 50-100m per split

*Recommended range 1 – 3 sets based off run mechanics, pace and goals

 

Multi-Sport Endurance Workout

Rest Day!

Bike (FRI): “Lactate Shuttle” 5:00 Work, 2:30 Rest, 6:00 Work, 3:00 Rest, 7:00 Work, Rest as needed, perform until pace or form deteriorates

Run (SAT): 5K TT