August 13th – 18th 2018 

 

Conditioning Program 

 

12pm – BURN

*Monday & Wednesday 

Monday 

4 Rounds 

2min Row 

2min Run

2min Burpee

1min Rest 

 

Wednesday 

A.) OT6min x3

1,000m Row 

B.) OT2:30 x3

500m Row 

*Goal paces given in class per ability level 

 

6:30pm – Cardio & Core

*Monday & Wednesday 

Mesocycle #2 (8 weeks – 2 microcycles)
Mircocycle #1 of 2 (4 weeks – 2 days per week)
Focus: Engine Building & Strategic Pacing
Goals: PR Rowing, Biking, & Running Goals and Hit Pacing Times on Repeats
Week 2, Day 1: Rowing Sprints
Warm Up (5 min):
15 burpees, 10 cal AB, 200m run
Conditioning (35 min):
10 x 250m Rowing Sprints OT2M
Goal – Hold Pace (1:50/2:00)
3 Rounds –
12/10 Calorie Row
10 burpee over rower
Abs (10 min):
15 Toe to Bars, 10 hip extensions x3
Week 2, Day 2: Sprinting
Warm Up (5 min):
200m run, 15 squats, 25 jumping jacks
Conditioning (35 min):
16 x 50m Sprints OT30SEC
Rest 2 min
8 x 100m Sprints OTM
Rest 2 min
4 x 200m Sprints OT2M
Rest 2 min
1 x 800m
Abs:
Med Ball Partner Work
2018-08-12T21:52:17+00:00August 12th, 2018|Conditioning, Uncategorized|