Interval Running: A) 400m jog Warm Up B) 16 x 200m run (Rest :30 between intervals) This is a fast workout. You’re doing 200m repeats with short rest between. Your 200 times should not vary by more than :05 C) 400m jog
Swim: 1500yds at an easy pace. The key is to complete this distance in one effort. Find a pace/stroke that allows you to move through the water without getting your heart rate beyond 80%.
Run 3 miles just do the distance as an easy run to work out soreness
4 mile run at Gear 2 pace. Goal here is to just get easy mileage in after a hard week.
Interval Run: A) 800m warm up B) 5 x 1000m run Walking rest 3:00 between each interval
On the rower: 30:00 row for max distance. Go as fast and far as you can in 30 minutes. Record your distance.
4 mile run as follows: – 1 mile run @ easy pace – 2 mile run @ Hard pace – 1 mile run @ easy pace
On the AAB/Airdyne 1) 5:00 easy warmup 2) 10 rounds: – :30 Hard – :30 Easy 3) 5:00 cool down
5k row Get on the rower and just cruise.
Beginning the week of March 26, 2018 the and free programming for the Endurance/Engine Room will end. Programming will still be available through Wodfollow programming by Power and Grace Performance. However, the specific “Endurance” track will cease to exist. Contact us with whatever questions you have about this. We’re excited to see the programming grow and […]
A) P&G 750m warm up – 70m Legs only – 60m Arms/Back only – 125m easy – 250m of 3 hard pulls, followed by 7 light pulls – 250m easy B) On the rower: – 1500m @ Gear 3 – 1500m @ Gear 1 – 1500m @ Gear 3 – 1500m @ Gear 1 – […]
A) Warm up: Every other Minute: – evens (0:00): 100m row – odds: (1:00): 1 burpee box jumps B) 4 Rounds: – Row 250m – 20 burpees over the rower REST 2:1 Goal here is to keep each of the rounds within 3-5 seconds of each other