WODS for the Week of 10.4.2020

Fall Weather is the perfect time to Run!

As the temps begin to fall and the weather is turning over to fall, be sure to dress appropriately and be prepared for any type of weather. The next few weeks are ideal for running outside. Come join us.


WORKOUT FOCUS and THRESHOLDS

We will be dedicated to bringing the different capacities of workouts to our athletes. The goal is to train in the varying capacities to increase your overall aerobic capacity.  See below thresholds and rationale.

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WODS for the Week of 10.4.2020


Monday October 5th @5:30 pm


CL

Five Rounds

Run 150 meter at FAST pace.

Walk 100 meters.

Rest :15 seconds.

Run 150 meters at FASTER pace.

Rest 2:00 minutes between rounds.

After last round, recover for five minutes.

Then,

Ten Minute EMOM

12/9 Assault Bike Calories.

Details:

This is a V02 based workout. Lower volume at high intensity.  The Assault Bike is based on a V02/Strength Endurance. Low volume and high intensity.

Purpose:

We are testing your recovery rates and attempting to meet or beat your previous 150 meter time on the back half of your round. The assault bike will test your recovery ability to hit the calories each minute and develop your aerobic capacity.

Hints:

Focus on the 150 meter paces each round. It’s only five rounds and there is good recovery in between runs.

Run Course:

Run to 150 mark (300m turnaround). Walk to 400m turnaround and back to 150 mark. Rest :15 seconds.  Run back to start line. Rest 2:00 minutes.

Your Score:

You will score each round separately for five separate scores. Your goal each round is to have your second 150 meter run faster than your previous 150 meter run.

Methodology: V02 Max.

Total Meters: 1500 meters.


Thursday 10.8.2020


i wanna go fast again

Two Rounds.

400 meter run Fast.

Rest 2:00

400 meter run Fast.

Rest 2:00

400 meter run Fast.

Rest 2:00

400 meter run Fast pace.

Rest 4:00 minutes between rounds.

Details:

This is a V02 based workout. Lower volume at high intensity.

Purpose:

We are testing your recovery rate and see if your holding your paces on each 400 meter run.

Hints:

Focus on your 200 meter splits each interval. This will help determine if your on pace or not. If you are, then hold steady. If your behind the pace, then increase your intensity and speed.

Run Course:

We will use the mile run course for this workout. After completion of the first mile. Then reverse the course and run opposite way on second Mile Run.

Your Score:

This workout will be for total time.

Methodology: V02 Max.

Total Meters: 3200 meters.

 

 

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