 Row for 30 Minutes
Try to keep the same 500m pace throughout the 30 minutes Record your distance and watts
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 Interval Athlete's
"Big V's 20 Minute Workout" 5 Minutes Cardio Warm-Up 1 Minute Light Stretching For 7 Minutes, perform as many rounds as possible 4 Push-Ups 6/6 Mountain Climbers 10 Body Squats 5 Minutes Cardio Cool-Down 2 Minutes Stretching Record your distances ran in the beginning and end Advanced- double the time on everything  Run 3 Miles
After the run 40 KB Lunges Each Leg 80 KB Swings 80 Goblet Squats Break-up sets and reps as needed Men: 2 Pood Women: 1 Pood  (1) Perform 10-15 strict muscle ups, broken up individually
(2) Perform 30 Ring Dips, broken up in even increments (3,5,6,10, etc.) (3) Perfrom 15 L-Sit Pull-Ups, broken up in even increments (1,2,3,5, etc.) (4) Spend 10 minutes working on supplemental movements, moving through alternate patterns Modified Attempt each movement as many times as possible Lower rings and move through each movement slowly and with consistency |
Lifting heavy things over and over!Mix up your interval training with these fantastic WODs. Archives
February 2019
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