Full Range Endurance Workouts - Week of 5.24.2021

DAY 1

Bike Erg

3:00 Easy Spin
+
4x
:30 @90% of Test Score
:30 Spin
+
10x
1:00 Damper 10 Standing
1:00 Rest off bike

*On the damper 10 work keep your seat all the way down and set the bars a bit higher than usual. Grip the tops of the bars and use a bit of a rocking side to side motion as you pedal.

DAY 2

Mixed Bike / Row

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


Part 1:
1k Row for Time
*The goal here is to go as fast as possible. Record your time.

Part 2: Every 90 Seconds x 15 Minutes (5 sets of each)
Station 1: 200m Row @1k pace
Station 2: 500m Bike Erg @moderate pace


Notes: Your goal here is to establish a 1k time trial pace as that is what we will be working off of for this cycle. Then we are getting in some faster paced intervals on the rower and bike erg. The purpose of the bike is to keep you actively working at a tough pace between the fast row intervals.

DAY 3

Mixed Work

10 Minute AMRAP:
15 Calorie Row
15 Wall Balls 20/14
*Increase by one rep/cal per set on each movement

Rest 5 Minutes

6 Minute AMRAP:
15 Calorie Row
15 Wall Balls
*Increase by one rep/cal per set on each movement

Notes:
- Choose a wall ball that you can go unbroken on most sets with. Record your weight