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

Warm Up

1000 m run ( speed 12 km/h-  incline 2)

1000 m row ( tempo 1,50 ave / 500 m)

than

3 rounds:

200 m run  ( speed 20 km/h-  incline 8)

30 s row ( tempo 1,50 ave / 500 m)

400 m run  ( speed 18 km/h-  incline 6)

60 s row ( tempo 1,50 ave / 500 m)

600 m run  ( speed 16 km/h-  incline 4)

90 s row ( tempo 1,50 ave / 500 m)

800 m run  ( speed  >16 km/h-  incline 2)

120 s row ( tempo 1,50 ave / 500 m)

 

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

Trening #133 Run & Triathlon (36)-CrossFit Gliwice
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