Monday Workout
Endurance
Row
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
Main Set
5 Rounds for Time of:
10 Step Ups 135lbs 20" Box
Run 200m
Rest 5min
3 Rounds of:
1min Hollow Rocks
Rest 30 sec
1min L-sits on the Dip Bars
Tuesday
Bike
90 minutes total: at 85% for first 45min then pick it up to 90% on the last 45min
Try to mountain bike or ride a hilly route.
Wednesday
5 Total Rounds.
30sec on,20sec off: Move from one exercise to the other in this order.
Double Unders
GHD Sit ups
Push ups
Seated Box Jumps. Sit on 12" box ,Jump up onto the 30" Box.
Kettle Bell Swings 1.5 pood.
Trail Run or treadmill on hills
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6
Cover as much distance as possible on each interval.
Thursday
Trail BIKE or Bike Hilly Route
9x1min On, 1 min Off
Hold distances as consistent as possible, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 2 min of max rep push ups.
Friday
Shoulder Press 1x3 @ 90%
Rest 2min
Push Jerk 1x3 @ 85%
Rest 2min
Split Jerk 1x3 @ 80%
Rest 5min
For Time:
15-12-9-12-15
Sumo Dead lift High Pull 95lbs
Saturday
Trail Run or Hilly Course
SC: 15 minutes
LC: 45 minutes
U: 65 minutes
Cover as much distance as possible in your set time.
