Endurance 01-29-24
Tuesday
Trio Biking!
33:00 Team Biking for calories
Teams of 3
Person 1 = :60 MAX bike for calories
Person 2 = :60 MAX bike for calories
Person 3 = :60 MAX bike for calories
Endurance 01-22-24
Tuesday
1/23: "8-7-6" Endurance Rowing
1:1 Work/Active Recovery Ratio
8:00 MAX distance row
FULL 8:00 LIGHT biking (CONVERSATIONAL PACE) to flush legs yet reset breathing
7:00 MAX distance row
FULL 7:00 LIGHT biking (CONVERSATIONAL PACE) to flush legs yet reset breathin
6:00 MAX distance row
FULL 6:00 LIGHT biking (CONVERSATIONAL PACE) to flush legs yet reset breathing
*Partners Flip-Flop on Row work/Bike recovery*
Note: Set Clock with :15 Transitions
Endurance 01-15-24
Tuesday
1/16: Cardio Station Nation!
5 Rounds of..
:60 Calorie Bike
:60 Air Squats
:60 Calorie Row
:60 Slider/Glider Pike Up//In Outs
:60 Crossovers!!
3:00 Rest/Full Reset
**Keep track of TOTAL REPS per round!
Endurance 01-08-24
Tuesday
Warmup: 5:00 Row + Dynamic Stretches... then...
Bike!
3x (1200m at moderate STEADY pace, then 600m at an EASY pace)
Rest 2 Minutes
3x (900m at FAST pace, 600m at EASY pace)
Rest 2 Min
3x (600m at FASTER pace, 600m at EASY pace)
Rest 2 Min
3 x (300m at your FASTEST pace, 600m at EASY pace)
Plus, 2-Team Finisher: Bike and wall sit/hold
Endurance 01-01-24
Tuesday
1/2: The Twisted Gary T - Take II
4 Rounds of...
5:00 To complete:
15/12 Calorie Row
8 Burpees over the row
12/9 Calorie Row
6 Burpees over the row
8/5 Calorie Row
4 Burpees over the row
(Rest in the time remaining/round)
Then/flip-flop to...
4 Rounds of...
5:00 To complete...
300m Run
8 Box Jump-Overs
200m Run
6 Box Jump-Overs
100m Run
4 Box Jump-Overs
(Rest in the time remaining/round)
Endurance 12-18-23
Tuesday
12/19: Beat the Clock III @ CRCF
6 Rounds
8:00 to complete...
800m Run
5 Burpees
10 Cal Bike
15 Cal Row
30 Double Unders
Endurance 12-11-23
Tuesday
Running for Time (Distance Increase, again : ) @ CRCF
2-Mile Loop - for time
(3:00 Rest/Reset)
1.5 Mile Loop
(3:00 Rest/Reset)
1 Mile Loop
Endurance 12-04-23
Tuesday
1:2 Work/Reset Ratio (Focusing on 'out the gate' speed/burst training with increasing and decreasing distance)
400m Warm-up jog/walk
50m Sprint (:30 Rest)
100m Sprint (:60 Rest)
150m Sprint (:90 Rest)
200m Sprint (2:00 Rest)
250m Sprint (2:30 Rest)
300m Sprint (3:00 Rest)
350m Sprint (3:30 Rest)
400m Sprint (4:00 Rest)
350m Sprint (then rest)
300m Sprint (then rest)
250m Sprint (then rest)
200m Sprint (then rest)
150m Sprint (then rest)
100m Sprint (then rest)
50m Sprint (then rest)
Endurance 11-27-23
Tuesday
11/28: The Gary T (@CRCF)
4 Rounds of..
6:00 To Complete:
15/12 Cal Row
8 Burpees over the rower
12/9 Cal Row
6 Burpees over the rower
8/5 Calorie Row
4 Burpees over the rower
(Rest in the time remaining/round)
(2:00 Reset & Flip-flop Workouts)
4 Rounds of..
6:00 To Complete
300m Run
8 Box Jump-Overs
200m Run
6 Box Jump-Overs
100m Run
4 Box Jump-Overs
Endurance 11-20-23
Tuesday
11/21: Running For Time (Distance Increase) @ CRCF
2-Mile Loop- for time
(5:00 Rest/Reset)
1.5 mile Loop
(5:00 Rest/Reset)
1 Mile Loop