Warm-up:
Dynamic Stretching

WOD:
3 Rounds:

D1: Glute Hamstring Raises
D2: Pike Pushups
D3: Leg Raises
D4: Ring Rows

Cool-Down:
Static Stretching

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Minday: 201012 1-7)

Posted: October 11, 2020 in VO2 Max
Tags:

Warm-up:
Dynamic Stretching
Running Drills
1600m Easy Run

WOD:
5 Rounds:

1:45min Fast Pace
30sec Easy Pace

3min Walk

Cool-Down:
1600m Easy Run
Static Stretching

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Warm-up:

Dynamic Stretching

WOD:

3 Rounds:

B1: Walking Lunges

B2: Ring Dips

B3: Situps

B4: Ring Rows

Cool-Down:

Static Stretching

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Warm-up:
Dynamic Stretching
Running Drills
1600m Easy Run

WOD:
5min Moderate Pace
5min Easy Pace
3min Moderate Pace
3min Easy Pace
3min Moderate Pace
3min Easy Pace
1min Moderate Pace
1min Easy Pace
1min Moderate Pace
1min Easy Pace
1min Moderate Pace
1min Easy Pace

3min Walk

Cool-Down:
1600m Easy Run
Static Stretching

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Friday: 201009 (1-4)

Posted: October 8, 2020 in Rest
Tags:

Rest.

Friday: 201009 (1-4)

Posted: October 8, 2020 in Rest
Tags:

Rest.


Warm-up:
Dynamic Stretching
Running Drills
1600m Easy Run

WOD:
4min Moderate Pace
3min Walk

8 Rounds:
1min Easy Pace
30sec Fast Pace
45sec Walk

4min Moderate Pace
3min Walk

Cool-Down:
1600m Easy Run
Static Stretching

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Tuesday: 201006

Posted: October 5, 2020 in Aerobic Threshold
Tags:

Warm-up:

Dynamic Stretching
Running Drills

1600m Easy Run

WOD:

5 Rounds:

3min Easy Pace

3min Moderate Pace

1min Walk

Cool-Down:

1600m Easy Run

Static Stretching

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Thursday: 201001 (3-4)

Posted: September 30, 2020 in Aerobic Threshold
Tags:

Warm-up:

Dynamic Stretching
Running Drills

WOD:

3 Rounds:

5min Easy Pace

4min Easy/Moderate Pace

3min Moderate Pace

2min Moderate/Fast Pace

1min Fast Pace

Rest 3min after wash round

Cool-Down:

Static Stretching

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Wednesday: 200930 (3-3)

Posted: September 29, 2020 in WOD
Tags:

Warm-up:
Dynamic Stretching
Running Drills

WOD:
1600m Easy Run
1600m Threshold Run
1600m Easy Run

Cool-Down:
Static Stretching

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