October 9-15, 2017 – Endurance Program

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The FaceBook group is meant to encourage interaction with our members as well as post questions and comments in regards to the program. Please use it as much as possible.

Check out the video with details about our upcoming cycle.

If you are training for a specific event and would like individual endurance programming please email me directly: nuno@crossfitinvictus.com

Post your videos to social media using #InvictusEndurance
Warm-Up

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Run 800 Meters @ 50%

Followed by…

Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)

Running Mechanics Drills

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Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Carioca x 20 meters

Followed by…

Three sets of:
100 Meter Striders
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%

Cool Down
800 Meter Jog
Followed by 10-15 minutes of static stretching

Session One
VO2 Max
Beginner/Intermediate
Four sets of:
500 Meter Run
Rest 4 minutes

Advanced
Five sets of:
500 Meter Run
Rest 4 minutes

These should be at a fast pace and the goal is to keep the sets within 3-5 seconds.

Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
Every 10 Minutes for 30 Minutes (3 sets):
Run 1-Mile

If you run an 8-minute mile then perform this workout every 12 minutes

Session Three
Lactate Threshold

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Beginner/Intermediate/Advanced
For time:
1600 Meter Run
Rest 2 Minutes

and then …

Two sets of:
800 Meter Run
Rest 60 seconds

Rest 2 minutes and then…

For time:
1600 Meter Run

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