Workouts for the week of 6.26.2022

Monday 6.27.2022 @5:30 pm

Bike Sled Run EMOM

Forty Minute Running Clock:


Max Cals Echo bike

7:00 – 10:00 Rest

10:00 – 17:00

Push sled 50 feet, then pull sled back 50 feet. Use straps to pull back.

M=2×45; F=1×45, 1×25

17:00 – 20:00 Rest

20:00 – 40:00

Run 100m every minute for twenty minutes.

There are no prescribed paces on the runs. Just get them done within the time cap. If you need additional rest, then rest for one of the minute intervals.

Doing echo bike is without a doubt one of the best ways to improve your muscular endurance in a short amount of time as your body is constantly battling against resistance and develops anaerobic capacity (releasing energy within a small amount of time and the oxygen demand is surpasses the oxygen supply.)

The run intervals will be considered a speed endurance workout. The bike is intended to be anaerobic conditioning.

You will score total calories on the Echo Bike and total Feet Push/Pull.

There will be no scoring on the run intervals.

Thursday 6.30.22 @5:30 pm

"Four" Gone Conclusion

3 Sets:

3x400m Fast (Mile PR pace), :60 second walk.

Rest 2:00 B/T sets

You will score the workout for total time.

This will be considered a lactate threshold workout. Longer intervals at higher thresholds and less rest b/t sets.

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