Developing Power & Strength through the use of the Olympic Lifts.
A) P&G 800m warm up. B) At the track 2 Rounds: 800m Easy 1200m Moderate 3:00 rest Focus on hitting your goal times for the 1200s. You should feel your legs building lactic acid between 400 - 800m- push through and learn to move while your legs … [Read more...]
On the Rower: 5 rounds: 500m Easy 250m Hard 250m Easy This is a Speed Endurance piece. The focus of these rounds will be the 250m. This should be nearly ME for the 250, then back to the same pace you rowed for the beginning 500. … [Read more...]
A) Row 750m easy to get warm B) 4 Rounds: - 500m row @ Moderate Pace - :30 rest C) 500m row @ Gear 0 B is designed to be a 2000m row with small breaks along the way. You will build lactic acid in your legs through the 500s, but the :30 rest will … [Read more...]
A) 5:00 on Air Machine as follows: - 1:00 legs & arms - :30 legs only - :30 arms only - 1:00 legs & arms - :30 legs only - :30 arms only - 1:00 legs & arms B) Airdyne/Assault Bike: 8 Rounds: - 1:30 HARD (>90% MHR) - 1:00 walking … [Read more...]
4 mile run with a weighted vest (20/14) Think about moving with a purpose, focusing on form throughout the distance. Record your time. … [Read more...]
A) Airdyne/Assault Bike Warmup: - 3:00 Easy - 2:00 Hard - 3:00 Easy B) Air Bike Sprints: 9 Rounds: - :20 ME - :10 rest - 3:30 Easy/recovery This is a Max Effort Air Bike workout. Your goal is to hit the same cal/hr number for each 20 second sprint. … [Read more...]
A) 1000m warm up @ Easy pace B) Rowing: 4 Rounds: 500m HARD 1000m Moderate Rest 3:00 This is a lactic recovery workout. The primary focus here is moving at the moderate pace for the 1000m portions of this workout. You are going to flood your legs … [Read more...]
A) P&G 400m Warm up: B) 1000m Easy 600m Hard 900m Easy 500m Hard 800m Easy 400m Hard 700m Easy This is a lactic threshold workout where you will alternate paces between The paces. During Hard work you should feel the lactic acid building after … [Read more...]
A) 1000m warm up: B) 7 rounds on the rower: - 500m Easy - 100m Very Hard - Rest 1:00 The goal here is to hit the Rx numbers for the 100 of each round. (Join us on Wodfollow and get your specific Gear pacing.) There should be no variance from round … [Read more...]
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 … [Read more...]
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 … [Read more...]
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 powerandgraceendurance@gmail.com for pacing questions. This should be … [Read more...]
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. … [Read more...]
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 … [Read more...]
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 … [Read more...]