Full Range Endurance Workouts — Week of 6.7.2021

DAY 1

Bike Erg

3:00 Easy Spin
then…
30/20 Calories FAST @damper 10/8
Rest 1:30
x10

Notes: This SHOULD feel awful. The rest should feel like it isnt quite enough. The goal is high output.

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: 600/500m Bike Erg
2: 16/12 Cal Row


Notes: Similar to last week but we are focusing on the bike erg.

DAY 3

Mixed Work

7 Min AMRAP
14/11 Cal Ski
10/8 Push Ups
14/11 Cal Ski
10 Box Jump Step Down

Rest 3:00

7 Min AMRAP
14/11 Cal Row
10 Kettlebell Swings
14/11 Cal Row
10 Goblet Squats

Rest 3:00

7 Min AMRAP
200m Run
10 Burpees
100m Run
100ft Farmers Carry @kettlebell swing weight


Notes: The goal with these AMRAPs is to work at a pace where you can go right from movement to movement with no rest. Pull on the machines or run at a good clip, if you have been doing these mixed EMOMs, a good pace to start at is whatever you were holding in those workouts. The weights on the kettlebell should at a weight were you can go unbroken.