ENDURANCE | WEEK 35 | 08/25/2019
Run Version:
Every 5 min for 3 Rounds:
Run 600 Meters
Every 4 Min for 3 Rounds:
Run 400 Meters
Every 3 Min for 3 Rounds:
Run 300 Meters
Every 2 Min for 3 Rounds:
Run 200 Meters
Rest 2 Min
Sprint 200 Meters
Rest 3 Min
Sprint 300 Meters
Rest 4 Min
Sprint 400 MetersThe first runs should all be hard, but consistent numbers.
Last 3 sprints should be all out!
Run Version: (No distance)
3 Rounds
Run 3 Min
Rest 2 Min
3 Rounds
Run 2 Min
Rest 2 Min
3 Rounds
Run 90 Seconds
Rest 90 Seconds
3 Rounds
Run 1 Min
Rest 1 Min
Rest 2 Min
Sprint 45 Seconds
Rest 3 Min
Sprint 1 Min
Rest 4 Min
Sprint 90 Seconds
The first runs should all be hard, but consistent numbers.
Last 3 sprints should be all out!
Row Version:
Every 5 min for 3 Rounds:
Row 750 Meters
Every 4 Min for 3 Rounds:
Row 500 Meters
Every 3 Min for 3 Rounds:
Row 375 Meters
Every 2 Min for 3 Rounds:
Row 250 Meters
Rest 2 Min
Row Sprint 250 Meters
Rest 3 Min
Row Sprint 375 Meters
Rest 4 Min
Row Sprint 500 Meters
Bike Version
Every 5 min for 3 Rounds:
45 Cal Men / 30 Cal Women
Every 4 Min for 3 Rounds:
30 Cal Men, 20 Cal Women
Every 3 Min for 3 Rounds:
23 Cal Men / 14 Cal Women
Every 2 Min for 3 Rounds:
15 Cal Men / 10 Cal Women
Rest 2 Min
Sprint 15 Cal Men / 10 Cal Women
Rest 3 Min
Sprint 23 Cal Men / 14 Cal Women
Rest 4 Min
Sprint 30 Cal Men / 20 Cal Women