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

2 Rounds:

400 m ( split time speed 17-18 km/h- 0:40 s) ,

400 m ( split time 400 m speed :12 km/h-2:00

rest: 30 s

2 x 200 m run (max.speed), rest between run 30 s

400 m  ( split time 400 m speed :12 km/h-2:00

rest: 3 min.

1600 m speed :12 km/h

D. Cool down
1. Cardio – slow pace 5min (run, row, bike)
2. Mobilit Joints / Static & Dynamic Stretching

Trening #125 Tabata Assault Bike (19)-Crossfit Zabrze
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