Primary Training Session
Get Moving || Warm-Up
Every 6 minutes, for 18 minutes (3 sets) of: (Ascending Intensity)
15/10 Calorie Machine of Choice
20 Handstand Shoulder or Hip Taps
10-12 Pull Ups
A.
Four sets of:
Suitcase Carry x 100 Feet each side
Rest as needed
Single Arm Ring Row x 10-12 reps each side
Rest as needed
B.
In teams of 2, for time:
200/150 Calories on the Concept 2 Rower (each)
150/100 Calories on the Assault Bike (each)
*Partner 1 will row while Partner 2 bikes. They will switch once Partner 1 reaches 20/15 calories and Partner 2 reaches 15/10 calories.
INDIVIDUAL OPTION:
Ten rounds for time of:
20/15 Calorie Concept 2 Rower
15/10 Calorie Assault Bike
C.
Every 2 minutes, for 8 minutes (4 sets) of:
Front Rack Kettlebell or Barbell Lunge x 20 (total)
Athlete Notes:
Wednesday cardio day! We want to make sure you’re getting a good sweat in while not breaking down the body too much. Take advantage of the unilateral accessory work we’ve got for you today. It’s a great opportunity to make sure that we’re still taking care of our body throughout the open. The cardio piece is something we want you to hit with a little intensity, but you shouldn’t be even close to the redline. If you’re getting above about 80-85% of your max HR here, you’re going too fast.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Concept 2 Bike Endurance Option
Ten sets of:
60 seconds at 100% of 20 minute Watt
60 seconds at 80% of 20 minute Watt
60 seconds at 60% of 20 minute Watt
30 second rest
Running Endurance Option
Three sets of:
4 minute run at 5k pace + :04-:06/Mile
60 second walk
3 minute run at 5k pace + :01-:03/Mile
60 second walk
2 minute run at 5k pace
60 second walk
60 second run at 5k pace – :02-:04/Mile
Rest 2 minutes