ENDURANCE | WEEK 51 | 12/15/2019
Run Version:
4 Rounds
Run 1000 Meters at Moderate/Fast Pace
Rest 60 Seconds
Run 400 Meters at a Fast Pace
Rest 2 Min
Jog 200 Meters
30 Seconds Rest
If you don't have a way to get exact measurements:
4 Rounds
Run 5 Min at Moderate/Fast Pace
Rest 60 Seconds
Run 90 Seconds at Fast Pace
Rest 2 Min
Jog 1 Min
Rest 30 Seconds
Mixing endurance with the longer part in with speed for the second part and active recovery with the jog portion.
Moderate Fast = could keep going at that pace, not comfortable though and probably only last a min or so more at this pace.
Fast = not 100% but uncomfortable and not sustainable
Jog= jog
Row Version:
4 Rounds
Row 1250 Meters at Moderate/Fast Pace
Rest 60 Seconds
Row 500 Meters at a Fast Pace
Rest 2 Min
Row 250 Meters
30 Seconds Rest
Bike Version:
Men:
4 Rounds
Bike 60 Cals at Moderate/Fast Pace
Rest 60 Seconds
Bike 30 Cals at a Fast Pace
Rest 2 Min
Bike 10 Cals at a slow pace
30 Seconds Rest
Women:
4 Rounds
Bike 50 Cals at Moderate/Fast Pace
Rest 60 Seconds
Bike 20 Cals at a Fast Pace
Rest 2 Min
Bike 10 Cals at a slow pace
30 Seconds Rest