Primary Training Session
Get Warm!
Every 6 minutes, for 12 minutes (2 sets) of: (60-70% Intensity)
15/10 Calorie Machine of Choice
10 Burpee Box Jump Overs (24/20″”)
50 Foot Handstand Walk OR 3 Wall Walks
(1 Pull Up + 1 Toes to Bar) x 5
followed by…
Every 3 minutes, for 9 minutes (3 sets) of: (80-90% Intensity)
10/7 Calorie Assault Bike
30 Foot Handstand Walk OR 1-2 Wall Walks
A.
Three sets of:
Single Arm Landmine Row x 10-12 reps @3011 each arm
Rest as needed
Single Arm Overhead Carry x 100 Feet each arm
Rest as needed
B.
Every 2 minutes, for 32 minutes (8 sets of):
Station 1 – 15-18/12-15 Calorie Row + 8-10 Down Ups
Station 2 – 15-18/12-15 Calorie Assault Bike + 100 foot Sandbag Bearhug Carry (100-150/75-125lbs)
C.
Three sets of:
Bulgarian Split Squat x 8-10 reps @2011 each leg
Rest as needed
Athlete Notes:
Wednesday’s during the open are for making sure your body is feeling right going into Friday. We want these to get you really sweaty, but it will all be lower impact movements in order to minimize the risk for soreness and fatigue. We’d like to see you hit each of these intervals hard, but you should never feel like you’re redlining at any point – that’s why we gave you ranges for all of the movements. You should look to finish each interval in around 90 seconds or so.
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
Warm up:
5 minute easy spin
Followed by…
2 minutes at 7/10 intensity
60 seconds easy spin
2 minutes at 7/10 intensity
60 seconds easy spin
30 second full sprint
Rest 3-4 minutes then…
Work:
20 min average WATT Test on C2 bike
*If you had testes your 20 minute average WATT on January 31st, you will perform the following instead…
Two to Three sets of:
10 minute bike @ 105+% of your 20 minute average watts
Rest 5 mimutes between sets
*Try to keep within 1-2% of your target watts.
Running Endurance Option
Warm up:
400 Meter Jog at 5k pace
Rest 60 seconds
800 Meter Jog at 5k pace
Rest 2 minutes
400 Meter Run at Mile Pace
Rest 3-4 minutes
and then…
Test 1-mile run*
*Note where you completed this at. When we retest, we’d like for you to have a similar environment.