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 ( speed 17-18 km/h-  incline 2

400 m (  speed :14  km/h-incline 4

rest: 30 s

2 x 200 m run (max.speed, speed min. 20 km/h), incline 6 , rest between run: 30 s

rest:30s

400 m (  speed :14  km/h-incline 4

rest: 3 min.

1600 m(  speed :14-18  km/h-incline 4

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

Trening #126 Run & Triathlon (34)-CrossFit Gliwice
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