ENDURANCE | WEEK 50 | 12/06/2020
Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.
For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.
Run Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min
Score is average distance per round. Goal is to maintain it!
RX+ (and Murph crew) wear your vest!!
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.
Goal is to try to maintain same distance traveled for each round.
DO NOT cut out the rest and do not just go pain cave hard on every interval.
Make sure pace changes for each section!
So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00
Row Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min
Score is average distance per round. Goal is to maintain it!
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.
Goal is to try to maintain same distance traveled for each round.
DO NOT cut out the rest and do not just go pain cave hard on every interval.
Make sure average pace changes for each section!
So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00
Bike Version
4 Rounds
2 Min On (Moderate/Hard Effort)
20 Seconds off
1:30 On (Hard Effort)
20 Seconds off
1:00 On (Harder Effort)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min
Score is average calories per round. Goal is to maintain it!
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.
Goal is to try to maintain same calories gained for each round.
DO NOT cut out the rest and do not just go pain cave hard on every interval.
Make sure effort and pace changes for each section!
So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00