PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Three sets, increasing in intensity:
Single Unders or Double-Under Practice x 45 seconds
Run x 200m
Assault Bike x 10 calories
Then…
A.
Every 12 minutes, for 36 minutes (3 sets) for times:
800 Meter Run
60 Double-Unders
40/30 Calories of Assault Bike
Modify the workout appropriately such that you get at least 2-3 minutes of rest between sets. The intent is smooth pacing and three sets that are very similar in time. If you are running over the 10-minute mark, scale back accordingly.
7:00/6:55/7:02…way faster
55 khspu in 7min.
7:56/42/32
6:16 / 6:12 / 6:09 went every 10 min (made the clock math easier also 😃
1000m row subbed for run.
8:26/8:22/8:28
1000m row instead of run
60 DU
30 cal bike
9:00, 9:30, 9:45
Banded deadlifts
185×10
Single arm push jerks with pause
60 lb kb x 3 reps each arm
4 sets
500m row and 50 ft lunges 44 lb
2:46, 2:51, 2:53, 2:48
7.40
8.03
8.56
Rx, without rest parts
that’s insane, vnd
Subbed 2,000 meter concept bike for runs
6:29
6:45
7:09 – shoes came untied during dubs, and I tripped up 5 times
20:23 total time
A. 22:15 (7:34,7:23,7:18). Cut round times to 10 mins.
Warmup done ✅
A. FT 3rds
800m run
60 DU’s
40 cals hand bike
7’27
7’14
7’23
Total 22’04
Didn’t do the rest part just did it FT as feel like I need to keep on building the engine. Anyway reasonably consistent through the 3rds so all good 👍🏻
Nice work Al!!!
Haha toe to toe, nice work for getting quicker on each round Logan 👊🏻