8.4.2021
Warm-up
[3:00-13:00]
400m Run, easy
+
2 Rounds
10m A Skips
10m B Skips
10m/10m Lateral Shuffle
10/10 Forward/Back Leg Swings
10/10 Lateral/Medial Leg Swings
+
400m Run, build every 100m
Specific Prep
13:00-17:00]
Goal here is to get heart rate and breathing up to high levels and start lactate production with some hard efforts
30s hard effort on bike
30s slow spin
20s very hard effort on bike
20s rest
10s very very hard effort on bike
100m walk + 100m light jog back
Metcon
[17:00-47:00]
Triumph (Time)
4 Sets (FIRM Time CAP 30:00)
25/18 Cal Bike
400m Run
12/9 Cal Bike
REST: 3:00
Open/RX+:
30/22 Cal Bike
400m Run
15/11 Cal Bike
REST 3:00** CC: THRESHOLD/PUSH
** Time Domain: 3:45-4:30/Round ** Looking for high effort today, but still maintain fairly even splits for each round, so do your best to avoid a big drop off in second half
** SCORE is total running time
** GOAL Total Time: 22:00-30:00
Triumph (BUILD) (Time)
4 Sets (FIRM Time Cap 30:00)
20/15 Cal Bike
200m Run
10/7 Cal Bike
REST: 3:00
Finisher
[50:00-57:00]
Metcon (Time)
2-3 Rounds
:30/:30 Side Plank
1:00 Forearm Plank
:30sec/:30sec Single Leg Glute Bridge Hold
:30sec Hollow Hold
Cool Down/Stretch
[57:00-60:00]
:30/:30 Calf Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
3:00 Seated Straddle
1:00/1:00 Couch Stretch
Accessory Work
Metcon (Time)
4 Rounds, for Quality
15-20 GHD Sit-Ups
7 Romanian Deadlifts @3211 (275/185#)
Rest as needed
4-6 rounds for Quality
50ft Handstand Walk; Every 75s x 4-6 rounds
