Friday, 6 November 2015

Complete 5 rounds for time:

15 Wallballs 9/7kg

15 Power Cleans 95/65#

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 50m repeats, rest 1:30, perform until pace or form deteriorates

Bike (THURS): :45 repeats, rest/spin 1:30, perform until pace or form deteriorates

Run (THURS): :45 repeats, rest 1:30, perform until pace or form deteriorates

Row (THURS): :45 repeats, rest 1:30, perform until pace or form deteriorates

Ruck (THURS): :45 repeats, rest 1:30, perform until pace or form deteriorates

*Recommended repeat range 4 – 12

*Longer rest period, splits should be fast and consistent 1-3

 

Multi-Sport Endurance Workout

Swim (FRI): 50m repeats, rest 1:30, perform until pace or form deteriorates

Bike (SAT): 2 – 5 x 20min tempo repeats, rest/spin 5:00 between repeats, perform until pace or form deteriorates