WORK

Purpose.

Short, Explosive Sprint Work. The goal here is fast work, fast recovery and repeated effort. We are taking advantage of our Creatine Phosphate system, the energy system that gives us maximum power output.

 

Warm Up

PVC Mobility

Line Drills

5 x 20s Progressive Sprints. Rest as needed

Workout

8 x Front Rack KB Off Ball Squat + 150m Sprint . 5 Rounds. Rest As needed.

5 Minute Intermission

8 x Double KB Swing + 20 Cal Bike. 5 Rounds. Rest as needed.

 

 

COMPETE

 

PURPOSE

To test and develop aerobic capacity, pacing and endurance. These long and relatively slow workouts are a different challenge mentally as well as physically. How well you oxidise fat and how well you “deal” with the length of this workout will tell you a lot about where you are right now .

WARM UP

Line Drills . Practice Rowing Stroke. Practice DU

 

MAIN EVENT

Triple 3

3k Row

300 DU

3 Mile Run ( 3 Laps of Park)