Monday, 7 December 2015

DELOADING WEEK – Enjoy!

 

7 Rds for time:

7 L-sit Pull ups

7 HSPU strict

7 Ring Dips strict

7 KBS 24/16kg

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 300m Repeats, Rest 3:00, 200m Repeats, Rest 3:00, perform until pace or form deteriorates

Bike (TUES): 1.5 Mile Repeats, Rest/spin 3:00, 1 Mile Repeats, Rest/spin 3:00, perform until pace or form deteriorates

Run (TUES): 1200m Repeats, Rest 3:00, 800m Repeats, Rest 3:00, perform until pace or form deteriorates

Row (TUES): 1200m Repeats, Rest 3:00, 800m Repeats, Rest 3:00, perform until pace or form deteriorates

Ruck (TUES): 1200m Repeats, Rest 3:00, 800m Repeats, Rest 3:00, perform until pace or form deteriorates

*Recommended repeat range 1 – 5 per interval distance

*Keep splits within 4-6sec on 1200m, 3-5sec on 800m

 

Multi-Sport Endurance Workout

Run (MON): 1200m Repeats, Rest 3:00, 800m Repeats, Rest 3:00, perform until pace or form deteriorates