Tuesday, 2 February 2016

Power Cleans:

2 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

 

Run: 800m, 600m, 400m, 200m

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 1 – 2 x (250m – 200m – 150m), Rest (2:30 – 2:00 – 1:30),Perform until pace or form deteriorates

Bike (TUES): 1 – 4 x (6:00 – 4:00 – 2:00), Spin/Rest (3:00 – 2:00 – 1:00) Perform until pace or form deteriorates

Run (TUES): 1 – 3 x (6:00 – 4:00 – 2:00), Rest (3:00 – 2:00 – 1:00), Perform until pace or form deteriorates

Row (TUES): 1 – 3 x (6:00 – 4:00 – 2:00), Rest (3:00 – 2:00 – 1:00), Perform until pace or form deteriorates

Ruck (TUES): 1 – 3 x (6:00 – 4:00 – 2:00), Rest (3:00 – 2:00 – 1:00), Perform until pace or form deteriorates

*Recommended range above for each sport

*Maintain distance

*Perform sets based off pace, mechanics and goals

 

Multi-Sport Endurance Workout

Bike (TUES): 1 – 4 x (6:00 – 4:00 – 2:00), Spin/Rest (3:00 – 2:00 – 1:00) Perform until pace or form deteriorates