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

8 rounds:

10 s Assautl Bike ( max.Watt)

200 m run  speed 18-20 km/h or AFAP incline 2 or 4

60 s rest

rest” 3 min.

4 rounds:

 

4 x 400 m,16  km/h or AFAP incline 2 ,

60 s row (low pace) 2:00/ ave 500 m

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 #142 Run & Triathlon (39)-CrossFit Gliwice