Cold Temps are here! We always like outside, but colder weather moves the classes to inside runners. This provides us opportunities to utilize the bike and ski ergs. We incorporate bodyweight and lightweight workouts during these winter months along with running, ski, and bike.

Workouts for the Week of 11.13.22

Monday.11.14.22 @5:30 pm

Loose Change

10 min EMOM

Run 50m every minute.

8 min EMOM

Run 75m every minute (Scale 50m)

6 min EMOM (Scale 75m)

Run 100m every min

Rest 2:00

4 minutes:

Run 200m Rest 1:00 Run 200m

Rest Remaining Time Left.

2 Minutes:

Run 400m for time.

You will score the 2x200m runs+rest time and the 400m run.

There will be two separate scores.

This will be a speed endurance workout.

Thursday.11.17.22 @5:30 pm

Time Warp

400m fast, 2 min rest

600m moderate, 2 min rest

300m fast, 2 min rest

500m moderate/fast, 2 min rest

200m fast, 2 min rest

500m moderate/fast, 2 min rest

300m fast, 2 min rest

600m moderate, 2 min rest

400m fast

This will be a V02 workout. You will score for total time.