A.
Every 2 minutes, for 18 minutes (9 sets):
Back Squat
1x5x65-70%
1x3x70-75%
1x1x80-85%
5x3x85%

B.
On a 25-minute clock, complete five rounds, for max distance, of:
Bike/Ski/Row for 50 seconds, rest 10 seconds
Bike/Ski/Row for 40 seconds, rest 20 seconds
Bike/Ski/Row for 30 seconds, rest 30 seconds
Bike/Ski/Row for 20 seconds, rest 40 seconds
Bike/Ski/Row for 10 seconds, rest 50 seconds

Coach Alex’s Notes:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

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