Full Range Endurance Workouts — Week of 6.28.2021

DAY 1

Bike Erg
3:00 Easy Spin
+
...
4:00 @100%
3:00 @faster
2:00 @fastest
x2

Notes: The goal is to hold the highest pace possible for each interval.

DAY 2

Mixed Bike / Row
Warmup: Row
:40 Sec Easy
:20 Sec Moderate
:10 Sec Hard
:20 Sec Rest

Every 90 Seconds x 30 Minutes
1: 90 Second Easy Row
2: 30 Second HARD Row

Notes: Back to focusing on the rowing this week. That is where this workout should get very tough.The goal here to to row hard where you can and then hold a consistent easy pace while keeping form solid.

DAY 3

Mixed Work

3 Min Amrap
400m Ski
*Max Devils Press @35/20*

Rest 2:00

3 Min AMRAP
500m Row
*Max Burpees over the rower*

Rest 2:00

3 Min AMRAP
400m Ski
*Max Push-Ups*

Rest 2:00

3 Min AMRAP
500m Row
*Max distance ski*

Notes: The goal with these AMRAPs is to work at a pace where you can go right from movement to movement with no rest.