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 ????????