Full Range Endurance Workouts — Week of 5.31.2021

DAY 1

Bike Erg

3:00 Easy Spin
then…
4x
:30 @90% of Test Score
:30 easy

then…

5-4-3-2-1-1-1-1-1 Minutes ON
Rest 1/2 Work time

**Start @100% of test pace and increase wattage on each set.

DAY 2

Mixed Bike / Row

Warmup: Row
:40 Sec Easy
:20 Sec Moderate
:10 Sec Hard
:20 Sec Rest

then…

Every 90 Seconds x 30 Minutes :
Station 1 — 18/15 Calorie Row
Station 2 — 400m Bike Erg

Notes: Your goal here is to work at a high effort with minimal rest for 30 minutes. The calories should take :40 seconds max — adjust accordingly. Your pacing should be something that you couldn’t hold for more than 2 minutes on each respective machine.

DAY 3

Mixed Work

5 Minute AMRAP:
15 Wall Ball
15 Burpee
15 Ring Row

Rest 3:00

5 Minute AMRAP:
12 Wall Ball

12 Burpee

12 Ring Row

Rest 3:00

x2 rounds of each


Notes:
Work at a pace where you are going unbroken on the wall balls and burpees. Moving quickly, but try on the second time around to match your first score.