Have you signed up for your 5k yet? Please do so ASAP and send me your times at nuno@crossfitinvictus.com
Make sure you order your Invictus Endurance shirt from the CF Invictus Store
Continue using #InvictusEndurance when you post photos/videos to social media.
Warm Up
400 meter jog
Followed by…
Three sets of:
Good mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height 20 meters
Skipping for distance – 20 meters
Backward skipping – 20 meters
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
Cool Down
15 Minute Jog
Then…
Session One
VO2 Max
Beginner
Four Sets of:
200 Meter Sprint
90 Seconds Rest
Immediately followed by…
Two Sets of:
100 Meter Sprint
2 Minutes Rest
Intermediate/Advanced
Four Sets of:
200 Meter Sprint
Rest 90 seconds
Immediately followed by…
Two Sets of:
100 Meter Sprint
2 Minutes Rest
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Four sets of:
250 Meter Hill Sprints
Rest 3-4 minutes after each one
You can do this workout on a treadmill if you’d like – just set the incline so its challenging for the 90 seconds.
Session Three
Lactate Threshold
Beginner
Four sets of:
800 Meters
Rest 2 minutes
Intermediate
Five sets of:
800 Meters
Rest 2 minutes
Advanced
Six sets of:
800 Meters
Rest 2 minutes
Run hard, with the goal of maintaining your pace for all the working sets.
Compare this to week 1 when you had 3 minutes rest