ENDURANCE | WEEK 41 | 10/04/2020
Running Version
(you have marked distances)
7 Rounds
Jog 200 Meters - Pretty Chill
300 Meters HARD
100 Meter Walk
No rest between rounds.
The 300 meters is HARD but can't be 100% because you need to go straight into the walk and then straight into the next round.
Running Version
(not sure on distances)
7 Rounds
Jog 2 Min
1 Min HARD
1 Min Walk
No Rest between rounds.
The jog is moderate but chill. The HARD is HARD but not 100% because you need to be able to walk for 1 min and then go straight into next round.
This is a 28-minute effort.
Row Version
7 Rounds
Row 250 Moderate/Chill Pace
Row 350 Meters HARD
Row 150 Meters SLOW
No rest between rounds
The Moderate/chill pace needs to be different than the slow pace. Moderate/chill is faster.
Hard is hard, but can't be 100% because you will go into the slow row immediately and then immediately into the next round.
Bike Version
7 Rounds
15 Cal Men / 10 Cal Women - Moderate Pace
20 Cal Men / 15 Cal Women
HARD
10 Cal Men / 7 Cal Women Slow
No rest between rounds.
Moderate pace and slow pace are different! Make sure you look at your monitor and pedal slower/less forcefully on the slow pace than the moderate pace.
Hard is hard but not 100% since you get no rest after!