April 10-16, 2017 – Endurance Program

If you are able to perform the VO2MAX workouts on a True Form please do so to help prepare for Regionals. This cycle will run through the 3rd week of Regionals and will focus on developing speed at shorter distances. If you do not hafe a True Form, then perform these on a track.

Please post your results to the comments.

For pacing information make sure you refer back to the blog post I wrote.
Post your videos to social media using #InvictusEndurance

Make sure to use #InvictusEndurance when you post videos to social media and for feedback on form email me directly: nuno@crossfitinvictus.com

Session One
VO2MAX Workout
A.
Warm Up:
400 Meter Jog

Followed by…

Three sets of:
Good Mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters

B.
Running Mechanics Drills
Two sets of:
Foot Drag

Falling Into Wall Drill

Followed by…
20 second sprint
Rest 40 seconds
30 second sprint
Rest 30 seconds
40 second sprint
Rest 20 seconds

C.
Beginner
Three sets of:
200 Meter Sprint
Rest 2 minutes
100 Meter Sprint
Rest 1 minute

Followed by 200 Meter Sprint sprint all out effort. Record your time.

Intermediate
Four sets of:
200 Meter Sprint
Rest 2 minutes
100 Meter Sprint
Rest 1 minute

Followed by 200 Meter Sprint sprint all out effort. Record your time.

Advanced
Five sets of:
200 Meter Sprint
Rest 2 minutes
100 Meter Sprint
Rest 1 minute

Followed by 200 Meter Sprint sprint all out effort. Record your time.

D.
Cool Down
2 minute jog
15 minutes of static streching (Focus on Hips, Hamstrings and Low Back)

Session Two
Aerobic Threshold Workout
A.
Warm Up:
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk

Followed by…

Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)

B.
Running Mechanics Drills
Two sets of:
Charlie’s Angels Drills
Pulling with Forward Movement

Followed by…
100 Meter Sprint @ 60% effort
Rest 30 seconds
200 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort

C.
Beginner
Two sets of:
Run x 5 Minutes @ a moderate pace (80% effort)
Jog x 5 Minutes (Easy recovery pace)
Compare this to Feb 20th week when you had 4 minute jog instead of 5 minutes

Intermediate
Three sets of:
Run x 5 Minutes @ a moderate pace (80% effort)
Jog x 5 Minutes (Easy recovery pace)
Compare this to Feb 20th week when you had 4 minute jog instead of 5 minutes

Advanced
Four sets of:
Run x 5 Minutes @ a moderate pace (80% effort)
Jog x 5 Minutes (Easy recovery pace)
Compare this to Feb 20th week when you had 4 minute jog instead of 5 minutes

D.
Cool Down
Let the last jog be your cool down followed by…
15 minutes of static stretching (Focus on Calves, Achilles, SMR your Feet and IT Band)

Session Three
Lactate Threshold
A.
Warm Up:
Run x 3 minutes @ 50-60%

Followed by…

Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps

B.
Running Mechanics Drills
Two sets of:
Change of Position (Support) Drill with back against the wall
Jump Rope with Forward Movement Drill

Followed by…

Two sets of:
20 second sprint @ 60% effort
Rest 30 seconds
20 second sprint @ 70% effort
Rest 30 seconds
20 second sprint @ 80% effort

C.
Beginner and Intermediate
Three sets of:
800 Meters
Perform these at the following percentages (80%, 90%,80%)
Based these off your mile PR
Rest 2 Minutes between sets.

Advanced
Four sets of:
800 Meters
Perform these at the following percentages (80%, 90%, 90%, 80%)
Based these off your mile PR
Rest 2 Minutes between sets.

Working on pacing here – your time should reflect these percentages. For pacing information click here.

D.
Cool Down
400 Meter Jog
10 minutes of static stretching (Focus on Quads, Hips, Adductors and Shoulders)

Static Stretching
This video focuses on your post workout stretch routine. We program static stretching that focuses on certain body parts such as the hips, low back, hamstrings, calves, IT Band, etc…Probably the best and go to stretch is the couch stretch that targets your hips and quads. One of the simplest stretches can just be to sit and reach with your legs straight, which will target your hamstrings. From that seated position you can go into a cross shin stretch that will target your lower back. For your calves you can use a wall or a rack to target that area. For your upper back you can use a box, rack or a table/chair and press your arms into as you get a stretch through your upper back. The last couple of stretches target the shoulder area where you bring one arm over to the opposite side and hold or also bring the arm behind your back and hold. With any of these stretches spend at least 2 to 3 minutes per side.