Thursday 8.9.2018

"FITNESS" & "PERFORMANCE"

Every 8 minutes, for 32 minutes (4 sets) for times:20/15 Calories of Rowing15/10 Strict Handstand Push-ups (or L-Seated Dumbbell Press)15 Toes to Bar20/15 Calories of Assault BikeNote times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20)

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

(via @aerobiccapacity)3 sets:200m at fast pace, 400m at easy pace,.150m at fast pace, 300m at easy pace,.100m at fast pace, 200m at easy pace,.50m at fast pace, 100m at easy pace,.Rest 3min.Fast pace should equal your 2000m PR+5sec/500m pace. Your easy pace should be equal to your 2000m PR pace no more than 30sec/500m.