Workouts for the week of 1.30.22

Workouts for the Week of 1.30.22

Monday January 31, 2022 @5:30 pm

do not pass go

5 Sets:

150m Run Fast Pace at your Mile PR pace or below. This will be performed on the inside runner.

Walk to corner of gym on east side.

Then commence into a

400m recovery jog. You can perform as inside or outside run.

Rest 2:00 b/t sets.

This would categorized as a speed workout with the shorter intervals. The focus is on maintaining your paces for each 150 m interval.

You will score each 150m interval for time.

ABS Challenge Final Week.

We will be retesting some of the ab challenges this week. Please check out WODIFY. If you have been sticking with this then re-take the tests to see if you have improved. These will be available to score on Wodify and programmed on our Monday and Thursday classes this week.

Monday: 100 Sit Ups for Time

Thursday: Max Elbow Plank for Time/Max Toes 2 Bar or Knee Raises

Thursday February 3, 2022

watts happening

2 sets:

There will be thirty three minute running clock.

Set 1:

4 Minute Run: 0:00-4:00

Maintain your pace on the runner in between 650 -800 watts for a four minute interval. Record total meters.

Rest 2:00 (4:00-6:00)

3:00 Minute Run: (6:00-9:00)

Maintain your pace on the runner in between 800-900 for a three minute interval. Record total meters.

Rest :90 (9:00-10:30)

2:00 Minute Run (10:30-12:30)

Maintain your pace on the runner in between 900-1000 for a two minute interval. Record total meters.

Rest 1:00 (12:30-13:30)

1:00 Minute Run (13:30-14:30)

Maintain a pace above 1000 watts for a one minute interval. Record total meters.

Rest :30 (14:30-15:00)

:30 second run. (15:00-15:30)

This is max effort sprint. Maintain a pace above 1100 watts or higher.

Rest until the 18:00 minute mark on the clock. Score your total meters for Set 1.

Set 2:

At the 18:00 minute mark, you will have fifteen (15) minutes to run the amount of combined meters ran in set 1. This will be for total time.

This is designed to work on slower paces up to faster paces using the runner watts reading on the monitor. The goal is to stay within each prescribed watts for each interval.

This will be a lactate threshold workout.

There will be two scores. Set 1 total meters ran. Set 2 will be for total time.