A. WARM UP (general)
1. Cardio – slow pace 5min (run, row, bike)
A.2 Mobility

B. WARM UP (specific)

Toes out walk, Toes in walk,Walk on heels,Walk on toes,Walk on outside of foot
Knee to chest, Bearl Crawl, Broad Jump, Frog Jump

C. Workout

100 m run ( AFAP km/h) – incline 10

Rest: 30 s

200 m run ( AFAP km/h) – incline 9

Rest: 45  s

300 m run ( AFAP km/h) – incline 7

Rest: 60 s

400 m run ( AFAP km/h) – incline 6

rest: 90 s

600 m run ( AFAP km/h) – incline 4

Rest: ratio time rest /run 600 m

700 m run ( AFAP km/h) – incline 3

Rest: ratio time rest /run 700 m

800 m run ( AFAP km/h) – incline 2

Rest: ratio time rest /run 800 m

900 m run ( AFAP km/h) – incline 1

Rest: ratio time rest /run 900 m

Rest: 180 s and than..

1 min. Run or Walk (7 km/h incline 15 )

Rest: 1 min.

 

2 min. Run or Walk (7 km/h incline 15 )

Rest: 1 min.

3 min. Run (try ( AFAP km/h) – incline 2

 

Trening #109 Run & Triathlon (27)-CrossFit Gliwice
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