ENDURANCE | WEEK 34 | 08/16/2020
Run Version
Run 1000 Meters
Rest 3 Min
Then
10 Rounds
100 Meter Jog
100 Meter SPRINT
100 Meter Walk
Then
Rest 3 Min
Then
Run 1000 Meters
Score is your slowest 1000 meter time. (They should be close to the same!)
1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.
Sprint is a SPRINT!!!!
You should be going straight from the walk into the jog. No rest during that 10 round part.
Run Version - No Measured Distance
Run 5 Min
Rest 3 Min
Then
10 Rounds
30 Seconds Jog
20 Seconds SPRINT
1 Min Walk
Then
Rest 3 Min
Then
Run 5 Min
Score is distance on the second 5 min run if you can measure it
5 Min Pace should be hard but not 100%. Goal is to be able to match it the second time around.
Sprint is a SPRINT!!!!
You should be going straight from the walk into the jog. No rest during that 10 round part.
Row Version
Row 1000 Meters
Rest 3 Min
Then
10 Rounds
100 Meter Chill Row
150 Meter SPRINT Row
30 Seconds Rest
Then
Rest 3 Min
Then
Row 1000 Meters
Score is your slowest 1000 meter time. (They should be close to the same!)
1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.
Sprint is a SPRINT!!!!
Bike Version
Bike 70 Cal (Men) 50 Cal (Women)
Rest 3 Min
Then
10 Rounds
5 Cal Bike Chill
8 Cal (Men) 6 Cal (Women) Bike SPRINT
30 Seconds Rest
Then
Rest 3 Min
Then
Bike 70 Cal (Men) 50 Cal (Women)
Score is your slowest 70/50 cal time. (They should be close to the same!)