WODS for the Week of 6.2.2019 New Twelve Week Program Cycle

Death of Winter!

We have finally kicked the cold spring and winter and moving forward to hot temps. Be sure to be hydrated as we move forward to the hotter months.

We are looking to kick off a dedicated twelve week cycle of programming to get you back into summer shape.  We will end the twelve week cycle with a Mile Time Trial.

Stay Tuned and check out our programming for the next twelve weeks.


PACING CHART

Take a look at a refresher pace chart that you can use for reference for our workouts.

EASY: 60 to 70%:  SUSTAINABLE AND VERY COMFORTABLE

M O D E R AT E : 7 5 – 8 0 %:  SUSTAINABLE / SLIGHTLY UNCOMFORTABLE

FAST: 85-90%:  UNCOMFORTABLE BUT SUSTAINABLE (MILE PR PACE)

FASTER: 90-95%:  UNCOMFORTABLE BORDERING ON UNSUSTAINABLE

FASTEST: 95-100%:  EXTREMELY UNCOMFORTABLE AND UNSUSTAINABLE

SPRINT:ALL OUT PACING


WODS for the Week of 6.2.2019

Week One Cycle


Short Interval 6.3.2019 @5:30 pm


speed racer

Workout Detail:

Run 800m Moderate

Rest :45 seconds

Run 200m Fast

Rest 2:00 minutes

Run 600m Moderate

Rest :45 seconds

Run 200m Fast

Rest 2:00 minutes

Run 400m Moderate

Rest :45 seconds

Run 200m Fast!

GOAL= Don’t worry as much about total time. Try to match all 200 meter FAST times.
Do not mess up paces to improve score.

Your Score/Distance:

Total Time including Rest.

This workout is 2400m total.


Long Interval 6.6.2019 @5:30 pm


juggernaut

Run 1000m Moderate

Rest 3:00 minutes

Run 1000m Easy

Rest 2:00 minutes

Run 1000m Moderate.

Rest 3:00 minutes.

Straight Into:

4 Rounds

100m Sprint

100m Walk.

NO REST BETWEEN. GO RIGHT
FROM WALK INTO NEXT SPRINT.

Workout Goal:

Don’t mess up paces to get a better score. Hit those SPRINTS hard!
Try to have them all be the same time.
Learn how to SPRINT and recover to
SPRINT again when you are already
fatigued.

**This workout teaches us how to sprint
the last 400 Meters to finish off strong
at the end of our race when our legs and
systems are already fatigued!

Your Score/Distance:

Total Time including Rest.

This workout is 3800m total.

 

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