FULL RANGE ENDURANCE WORKOUTS – WEEK OF 4.5.2021

 

Day 1

Bike Erg Workout: Moderate Sustained Efforts
Set the bike to WATTS. All percentages based on Week 1 Testing Number

75 Seconds Moderate: 75-85%
60 Seconds Fast 95-100%
90 Second Easy Spin
x 6-8 Rounds straight through

Notes: The moderate here should be challenging but if you had to hold it for 5+ minutes you could. The fast should be very uncomfortable, especially after the moderate. On the “easy spin” the goal is to take the first 30 seconds however slow you want then settle into a pace were you are still working but it is easy.

Day 2

Rowing Workout: Variable Intervals
200m Row @2k PR Pace
100m Easy Recovery Pace
x4 Rounds
+
Rest 2 Minutes
+
500m Row @faster than 2k (w/ damper changes listed in notes)
Rest 1 Minute
x3

Notes: This workout should be tough in the 500m repeats. You are looking to hold a very fast pace that wouldn’t be sustainable beyond 500m. The first set will be on damper 3, second set on damper 5, and last set on damper 7. Note how the different damper settings change the way you row.

Day 3

Mixed Workout
AMRAP 5:
10/7 Box Step Ups
10 Cal Ski
10 Push-Ups
10/7 Cal Ski

Rest 2 Min

AMRAP 5:
5 Burpee Box Jump Overs
10/8 Calorie Echo Bike
15 Wall Balls

Rest 2 Minutes

AMRAP 5
10/7 Cal Row
10 Kettlebell Swings
10/7 Cal Row
10 Air Squats

Rest 5 Minutes

x2 Rounds ( 30 minutes of total working time)

Notes: This workout will test your ability to pace. If you come out too hot it will become unmanageable very quickly. When thinking about pacing it is not only the pace on the rower/bike/ski but also the speed of the actual movements themselves. A kettlebell swing can be slow OR fast. Changing movement speed makes it so pace can be regulated up or down without having to actually stop and rest.

A good goal to strive for on this workout is to never take rest beyond the transition from movement to movement. Control your pace by choosing the right weight and overall speed.

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