A) P&G 400m Warm up: B) 6 x 200m run @ Gear 2, :10 rest between each. Rest 5-7 minutes before beginning part C C) 8 x 10m Sprint at Gear 7 w/ Vest (20/14), rest 2:00 between each. Part B is more of a warm up for part C. Stick to your pacing (Wodfollowers […]
A) P&G 400m Warm up B) RUNNING 4 Rounds: – 400m Easy – 300m Fast – Rest 2:00 No rest between 400 & 300.The 300 should be 8-15 seconds per 100m faster than the 400. This leads to a noticeable change in pace. Walking rest for 2:00 before starting the next round.
TO BE PERFORMED 5-7 MIN AFTER COMPETITION CONDITIONING A) P&G 800m warm up. B) 8 x 800m tempo run, jogging rest 1:1. PACE must be [wodfollow for specific pacing] Contact firstname.lastname@example.org for pacing questions. This should be something that is not difficult to maitain for 400m, but increasingly difficult over the remaining 400m of each […]
Run 9 miles or Row/Bike for 1:45:00 Distance like this is necessary to build/maintain your base endurance. If you want to win, you have to do crappy workouts like this.
A) 750m Warm Up: Get your lungs opened up. B) 7 x 100m sprint. “Rest” by continuing to row at light pressure for 3:00. This is designed to be like he hill sprint workout from last week. You will work extremely hard for 12 to 18 seconds, then recover while moving. Stay on the rower […]
A) Easy 500m warm up. B) 4 Rounds as folows: – 1000m @ light; Rest :30 – 500m @ medium; Rest :15 – 250m @ hard; Rest 4:00 C) 500m cool down. The focus is the 250 at the end of each round. This should be difficult to hit after the 1500m prior to the […]
A) Row 750m to warm up. B) On the rower: 8 rounds: – 125m @ Hard Pace – 375m @ Easy/recovery C) Cool Down with 1000m row This workout is designed to be done within 30 minutes of your Competition programming for today. There is no rest between sets & reps (the 375 is your […]
A) Warm up with 1000m @ Gear 1 B) 3 x 750, 250. Rest 3:00 PACE: 750 @ Gear 4. 250 @ Gear 2 Rest 3:00 between sets. Get up and walk around
Assault Bike/Airdyne/Airbike A) 5:00 warm up B) 10 rounds: – 1:00 @ hard pace – 1:00 @ esay/recovery pace Your legs will feel fat and heavy on the first round, but you’re learning to push them beyond that point with the confidence the next minute will help you flush your legs of the lactic buildup. […]
New to Power and Grace Endurance is “Gear” pacing. We all know what gears are from riding bikes as kids. Lesser known are the gears we all have in exercise. A car is much like a human, the engine is the heart, the wheels are the arms and legs, and the transmission is your brain. […]
A) P&G 400m Warm up. B) 8 x 200m @ Gear 4, 200m @ Gear 0 This is a track workout with no standing rest. You will run a total of 8 laps. Start by running 200m at Gear 4 (wodfollow.com for pacing), then immediately into 200m at Gear 0 pace (wodfollow.com for pacing) C) […]
Brick. Complete in the following order – 800m run (warmup) – 1000m row – 800m run – 100 calories Assault Bike/Airdyne – 800m run – 1000m row – 100 calories Assault Bike/Airdyne – 1000m row – 800m run Totals: 2 miles run 3000m row 200 calories Air bike (Total time should be 40-50 min) This […]