Trening: Road to The Open 2017 *

A. Warm Up:

Assault Bike:

– 0.5 km (HRmax 127-137.)

Rower:

– 0.5 km (HRmax 127-137.)

Run

– 1 km Run 65% HRmax. speed 12 km/h

B. Specific Warm Up.& Mobility
C. WOD

2 Rounds
10 s Jump over the box
40 s run incline (treadmill incline 8 min. speed: >18.5 km/h)
50 s rest

4 Rounds
20 s Jump over the box
30 s run incline (treadmill incline 8 min. speed: >18.5 km/h)
50 s rest

6 Rounds
30 s Jump over the box
20 s run incline (treadmill incline 8 min. speed: >18.5 km/h)
50 s rest

Rest:5-7 min and next :

Assault & Row
8 Rounds:
1 x Box Jump 85-90% 1PR
10 s Row (max.speed)
15 AB (max.Watt)
60 rest

Rest:5-7 min and next :

6 rounds

300 m Run (treadmill incline 8 min. speed: >18.5 km/h or AFAP but not less 17 km/h
60 s rest between run

F. Cool down
1 km Run Slow HRmax @70%

*Training Endurance by Gabrysia Migała

Trening #134 Road to The Open 2017 (1)