Have you joined our private FB group yet? If not, please do so here.
The FB Group is meant to encourage interaction with our members as well as post questions and comments in regards to the program. Please use it as much as possible.
If you are training for a specific event and would like individual endurance programming please email me directly at nuno@crossfitinvictus.com
Post your videos to social media using #InvictusEndurance
Warm Up
Run 5 minutes at moderate pace
Followed by…
Two 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
A/B/C Skips x 20 meters
Running Mechanics Drills
Two sets of:
Ball of Foot Hopping Drill
Jump Rope Drill
Followed by…
Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as needed
Sprint 50 meters @ 90% effort
Cool Down
400 Meter Jog
Followed by 10-15 minutes of static stretching
Session One
VO2 Max
Beginner/Intermediate
Three sets of:
200 Meter Sprint
300 Meter Sprint
400 Meter Sprint
Rest 90 seconds after each interval and 3 minutes after each set.
Advanced
Four sets of:
200 Meter Sprint
300 Meter Sprint
400 Meter Sprint
Rest 90 seconds after each interval and 3 minutes after each set.
These should be at a faster pace then your 800 Meter Time Trial from week 1
Record your distances and post to the Facebook group or the blog.
Session Two
Aerobic Threshold
Beginner
Three sets of:
Run x 8 Minutes
Jog x 2 Minutes
Intermediate/Advanced
Four sets of:
Run x 8 Minutes
Jog x 2 Minutes
Goal is to maintain your 2-mile time trial pace.
Record your distances and post to the Facebook group or the blog.
Session Three
Lactate Threshold
Beginner/Intermediate
Two sets of:
1200 Meter Run
Rest for 90 seconds
600 Meter Run
Rest for 90 seconds
200 Meter Run
Rest for 90 seconds
Advanced
Three sets of:
1200 Meter Run
Rest for 90 seconds
600 Meter Run
Rest for 90 seconds
200 Meter Run
Rest for 90 seconds
Record your distances and post to the Facebook group or the blog.
Sorry I don’t post very often but I always do 2 session’s vo2 and then usually lactate. Just to let.you know nuno I am here haha
Awesome @sigururhafsteinnjnsson:disqus – post to the fb group too 🙂