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) […]
Run or Row for 30:00: Minutes 1-10 @ Gear 2 (visit wodfollow.com for pacing) Minutes 11-20 @ Gear 3 (visit wodfollow.com for pacing) Minutes 21-30 @ Gear 2 (visit wodfollow.com for pacing) If it’s warm enough, go for a run. If it’s cold, settle in and row for 30 minutes. These paces are Rx to […]
A) P&G 400m Warm up: – 25m monster walk each direction (1/4 squat slow slide sideways leading with knee) (50m total) – 25m Shuffle each direction (50m total) – 25m Karaoke each direction (50m total) – 50m high skip – 50m long skip (as far as possible each skip) – 50m jog w/ perfect form […]
Complete in order: – 1000m row @ EASY pace – 1 mile run @ MODERATE pace – 100 calories on Assault Bike @ HARD pace – 1 mile run @ MODERATE pace – 1000m row @ EASY pace Again, if you sign up on wodfollow, you will get specific pacing instructions based on your numbers […]
On the Rower. A) 5:00 warm up @ 1st Gear. (Sign up on wodfollow for pacing instructions) B) 10 Rounds: :30 HARD (Sign up on wodfollow for pacing instructions) 1:00 @ Easy (Sign up on wodfollow for pacing instructions) C) 5:00 cool down in 1st Gear (same as A) Start the intervals by doing 30 […]
TO BE PERFORMED 5-7 MIN AFTER COMPETITION CONDITIONING A) P&G 800m warm up. B) 7 x 800m tempo run, jogging rest 1:1. PACE must be [wodfollow for specific pacing] Contact email@example.com for pacing questions. This should be something that is not difficult to maitain for 400m, but increasingly difficult over the remaining 400m of each […]
3-5 mile Ruck This is a taper week so put something heavy on your back and walk around. Find some hills and enjoy the day. Should last around 1:00:00
Run for 35:00, Surge for :40 each 3:30. You will run a total of 35:00 and will do a total of 8 surges of :40. PACE: Base pace should be moderate/medium pace. Surge = all out. Check out wodfollow for exact pacing. Use a stopwatch with a lap timer.Run for 3:30, press the lap, run […]
A) P&G 800m warm up: – 400m jog; – 50m Shuffle each direction (100m tot) – 50m Karaoke each direction (100m tot) – 50m high skip – 50m backpedal – 100m stride outs (increasing speed, using longest perfect stride you can manage. Finish @ dead sprint) B) 3 sets of 3x400m clusters; rest :30 between […]
45:00 run. Go out for a run for max distance in 45:00. If you have to walk during this time period- so what. Do the distance and record your results.
A) 400m Warm up jog B) Sprints: 10 x 100m sprint, walk back to starting line for rest. Rest 4:00 10 x 100m sprint with weight vest (20/14), walk back to starting line for rest. C) 400m cool down jog.