ENDURANCE | WEEK 29 | 07/12/2020
Run Version
3 Rounds:
Run 400 Meters for Time
Immediately into 5 Min Slow Pace Run/Jog
Score is added up 3 x 400 Meter Times
No rest between rounds.
Goal for this is to teach us how to recover while still moving after a near maximal effort.
Only your 400 meter times count. Your score is them added together.
But you must NOT walk during the 5 min slow run/jog portions.
As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!
If possible, just go right into it without stopping at all.
Run Version (No Distance)
3 Rounds:
Run 90 Seconds HARD
Immediately into 5 Min Slow Pace Run/Jog
Score is total distance if you have a watch or something. Don't mess up the slow pace in order to get a better score.
No rest between rounds.
Goal for this is to teach us how to recover while still moving after a near maximal effort.
You must NOT walk during the 5 min slow run/jog portions.
As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!
If possible, just go right into it without stopping at all.
Row Version
3 Rounds:
500 Meter Row for Time
Immediately into 5 Min Slow Pace Row
Score is the 3 x 500 Meter Times
No Rest Between Rounds.
Goal for this is to teach us how to recover while still moving after a near maximal effort.
Only your 500 meter times count. Your score is them added together.
But you must NOT stop during the 5 min slow row portions.
As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!
If possible, just go right into it without stopping at all.
Bike Version
3 Rounds:
Bike 50/35 Calories
5 Min Slower Pace Bike
Score is 3 x 50/35 Cal Times
50 Cal for Men
35 Cal for Women
No Rest between rounds.
Goal for this is to teach us how to recover while still moving after a near maximal effort.
Only your 50/35 calorie times count. Your score is them added together.
But you must NOT stop during the 5 min slow portions.
As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!
If possible, just go right into it without stopping at all.