ENDURANCE | WEEK 04 | 01/17/2021
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.
WARM UP
Running Warm Up
WORKOUT
Run Version:
1 Mile Sled Walk / Weighted Walk or Jog
2 Mile Run
See below for options.
Score is total time.
Mark how you did this in the comments.
So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).
If you don't have a pull sled - here are your other options:
-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).
-Sandbag Run (on your shoulders)
-Weight vest run
-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.
-Farmer Carry (keep this pretty light)
-Barbell on back carry (50-60% bodyweight total or less)
-Med Ball/Plate Carry Jog
You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate height 15-20".
Then into your 2 miles.
Run Version - No Measured Distance:
15-20 Min Sled Walk / Weighted Walk or Jog
15-20 Min Run
See below for options.
Score is total distance (if you have a watch or app that can track it)
Mark how you did this in the comments.
So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).
If you don't have a pull sled - here are your other options:
-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).
-Sandbag Run (on your shoulders)
-Weight vest run
-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.
-Farmer Carry (keep this pretty light)
-Barbell on back carry (50-60% bodyweight total or less)
-Med Ball/Plate Carry Jog
You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate height 15-20".
Then into your 15-20 minutes
Row Version:
1 Mile Sled Drag
4K Row
Score is total time!
Post in comments what you chose to do for first part!
So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).
If you don't have a pull sled - here are your other options:
-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).
-Sandbag Run (on your shoulders)
-Weight vest run
-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.
-Farmer Carry (keep this pretty light)
-Barbell on back carry (50-60% bodyweight total or less)
-Med Ball/Plate Carry Jog
You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate 15-20" height.
Then into your 4k Row.
Bike Version:
1 Mile Sled Drag
250 Cal Bike Men / 175 Cal Bike Women
Score is total time!
Post in comments what you chose to do for first part!
So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).
If you don't have a pull sled - here are your other options:
-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).
-Sandbag Run (on your shoulders)
-Weight vest run
-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.
-Farmer Carry (keep this pretty light)
-Barbell on back carry (50-60% bodyweight total or less)
-Med Ball/Plate Carry Jog
You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate 15-20" height.
Then into your Bike Cals!