Program Run Fast – to plan treningowy w oparciu o CrossFit Endurance  przygotowany dla biegaczki-amatorki.

Cel: 1:25 / półmaraton

Rzeźnik: 13 h

A. WARM UP (general)
1. Cardio – slow pace 5min (run, row, bike)

A.2 Mobility

B. Tabata Assualt Bike
Assault Bike; 6 x On:10 s , Off;10 s ) max. Watt

rest: 3 min.

C. Gymnastics Strenght – Tabata

Tabata Hollow Hold 4 x( On: 20 s, Off: 20s)
Tabata Arch Hold 4 x( On: 20 s, Off: 20s)

D. Workout 21-15-9
For time (Na czas)
Burpees
Kettlebell Swing (Russians) – (by feel no less than 12 kg)
Wall Ball 6 kg

D.Cool Down

 

Run Fast #2