Friday, 27 November 2015

Skill work: Kipping Pull ups

 

3 Rounds for time:

3 strict muscle ups

4 FS @ 60% of 1RM

5 Good Mornings (load to allow good form)

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 100m repeats, rest :60, perform until pace or form deteriorates

Bike (THURS): :90 repeats, rest :60, perform until pace or form deteriorates

Run (THURS): :90 repeats, rest :60, perform until pace or form deteriorates

Row (THURS): :90 repeats, rest :60, perform until pace or form deteriorates

Ruck (THURS): :90 repeats, rest :60, perform until pace or form deteriorates

*Perform sets based off mechanics, pace and goals

*Recommended range 4 – 15, keep splits within 25-50m

 

Multi-Sport Endurance Workout

Bike (FRI): :90 repeats, rest :60, perform until pace or form deteriorates