Friday, 16 October 2015

For time: 3 rounds

5 Muscle Ups

10 FULL Cleans 135/95#

20 Box Jumps 24/20”

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 400m repeats, rest 3:00, perform until pace or form deteriorates

Bike (THURS): 6:00 repeats, rest 3:00, perform until pace or form deteriorates

Run (THURS): 6:00 repeats, rest 3:00, perform until pace or form deteriorates

Row (THURS): 6:00 repeats, rest 3:00, perform until pace or form deteriorates

Ruck (THURS): 6:00 repeats, rest 3:00, perform until pace or form deteriorates

*Hold distance within 100-150m per split

*Recommended range 2 – 7 sets based off run mechanics, pace and goals

 

Multi-Sport Endurance Workout

Run (FRI): 6:00 repeats, rest 3:00, perform until pace or form deteriorates

Swim (SAT): 3 x 10:00 tempo intervals @ 90% of 2000m TT pace, rest/swim easy 200m between each split