A) 500m warm up on rower. B) 4 x 1000m row at [wodfollow for pacing & rest instruction] Set 1 and 2 shouldn’t be too terrible. Sets 3 & 4 should make you want to puke. If you don’t feel that way, you need to re-test the 2k row. C) Cool down with 400m walk […]
A) P&G 750m rower warm up – 70m Legs only – 60m Arms/Back only – 125m easy – 250m of 3 hard pulls, followed by 7 light pulls – 250m easy B) 4 Rounds of: – 500m @ Gear 4 – 500m @ Gear 1 This is a Speed Endurance workout focusing on developing your […]
3 mile run w/ weight vest (20/14). This is designed to be compelted within 15-20 minutes after conditioning on Saturday. Nothing pretty about this, just get out and go. Do not walk if at all possible. If running is not an option. Row 7k with the damper on 11. Cap time at 35 minutes.
A) P&G 400m Warm up. B) 8 rounds (Running): – 50m @ Gear 6 – 300m @ Gear 0 – 50m walking Do this at a track.You’ll complete 8 total laps. The focus is the 50m @ Gear 6. Know your time you need to hit for each 50m burst. Hit the goal each round. […]
You should start this within 10 minutes after completing the 18min AMRAP from today’s conditioning. A) P&G 400m Warm up. B) 2 x 1200m run, rest 5:00 between PACE for each run is [wodfollow for exact pacing] of your mile PR pace. These 1200s are designed to be a gut check. Who wants it bad […]
A) P&G 400m Warm up. B) 4 Rounds as follows: 5:00 at Gear 1 5:00 at GEAR 3 This is a lactic threshold workout. You need to get comfortable getting to that point on your legs where you feel the the lactic acid building in your legs. This is also a lactic flushing workout. When […]
TO BE PERFORMED 5-7 MIN AFTER COMPETITION CONDITIONING A) P&G 800m warm up. B) 5 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 […]
2 x 2000m row. Stroke rate changes each 500m: 22, 25, 27, 30. Rest 5:00 between sets. Get up walk around and recover to less than 50% MHR. Be sure and head to wodfollow.com to check out the specifics for pacing and form for this workout.
Run 6.5 miles. Stretch well before going out. Look back to find a recent 10k time and run at Gear 1 pace. If necessary, row for 1 hour @ Gear 1
A) P&G 800m warm up (video coming soon) B) 4 sets of runs of varying distance and intensity. Walking rest of 1:00 between reps and 3:00 between sets. – 800m @ [wodfollow for exact pace] slower than Mile PR pace; Rest 1:00 – 400m @ [wodfollow for exact pace] faster than mile PR pace; Rest […]
This week we take a deeper dive into the world of sprints with threshold runs. The pacing for each workout is specific to your own PRs. If run right, it should be easy to hit pacing goals for the first few runs, but should get progressively harder as the workout goes on. Don’t forget to […]
This workout is called a brick workout. My triathlon friends will know what this means and why we call it a brick. You will know why once you get to part B. A) 20:00 Assault Bike/Airdyne LEGS ONLY B) Run 2 miles [Go to wodfollow and sign up for the Endurance program for pacing […]