Monday July 25th, 2016

Aerobic Capacity Week 14

 

Run-
Warm up
200 single unders

-then-

3 rounds
High knees
10 air squats
Butt kickers
10 cossack squats

-then-

All of these efforts should be done at a 90% effort

200 meter run
1 minute rest
400 meter run
2 minutes  rest
800 meter run
4 minutes rest
800 meter run
4 minutes rest
400 meter run
2 minutes rest
200 meter run
1 minute rest

Repeat

-then-

Cool down and mobility

 

Bike-
Warm up
3 minutes easy
1 minute at 85%
1 minute at 95%
1 minute at 75%
1 minute at 85%
1 minute at 95%
1 minute easy

-then-

5 minutes at 94%
3 minutes at 60%
7 minutes at 94%
3 minutes at 60%
10 minutes at 94%
3 minutes at 60%
7 minutes at 94%
3 minutes at 60%
5 minutes at 94%
5 minutes at 60%

Row-
Warm up
200 single unders

-then-

3 rounds
Bear crawl
10 air squats
Punter kicks
10 cossack squats

-then-

All of these efforts should be done at a 90% effort

250 meter row
1 minute rest
500 meter row

2 minutes rest
750 meter row
3 minutes rest
1000 meter row
4 minutes rest
750 meter row
3 minutes rest
500 meter row
2 minutes rest
250 meter row

-then-

Cool down and mobility  

 

Swim-
500 warm up (including drills and kicking)

-then-

All of these should be done at a 90% effort

200m
1 minute rest
400m
2 minutes rest
800m
3 minutes rest
800m
3 minutes rest
400m
2 minutes rest
200m
1 minute rest

200 cool down

(if you are short on time- you can take out one of the 800’s)