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 :500m run ( speed 12 km/h-  incline 2)

than

10 rounds:

100 m speed 18-20 km/h or AFAP incline 2/4/6/8/10/11/12/13/14/15

30 s row (low pace) 1 PR 1000 m/ ave 500 m + 15-20 s

 

rest” 3 min.

8 rounds:

200 m speed 18-20 km/h or AFAP incline 2/4/6/8/10/11/12/13

60 s row (low pace) 1 PR 1000 m/ ave 500 m + 15-20 s

rest” 3 min.

2 x 400 m,18-20 km/h or AFAP incline 2 , rest between sets: 60 s

rest 3 min.

Tabata Assault Bike

8 x (on:20 s, off:10 s)

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

Trening #138 Run & Triathlon (38)-CrossFit Gliwice