Warmup
For 600m
Jog 100m
Stride 100m – 1 gear faster than a jog
-Then-
10m each
A – Skip
B – Skip
Heel to hamstring
High knees
Broad jump
Side to side lunge
Walking lunge
—Then—
2 Rounds
30s each
Seated hamstring stretch
Calf stretch
Bottom of the lunge each leg
Workout Notes
We are training our anaerobic capacity and aerobic conditioning with today’s workout.
Look to get between 55 to 1:05 for your intervals leaving approximately 2 min of rest between each.
Your goal should be to keep the paces even over all 10 sets!
Workout
Every 3 min for 10 rounds
Run 300 m
Perform at 80% effort / RPE 15.
Scale/Substitution
Row 300m
Ski erg 300m
Bike 600m
Accessory
3 Rounds for quality
10 Sit – up
10 V-up
1 min forward plank
Rest 1 min between rounds
and then
Warm-up: done.
Workout:
1) 1:02:93
2) about 1:01 time screwed-up.
3) 1:02:03
4) 1:00:15
5) 0:59:57
6) 1:02:19
7) 1:02:03
8) timer stopped.
9) 1:01:90
10) 1:02:78
Accessory: ✔
Thank you!