Active Recovery

Objectives of Today’s Training

• Active Recovery

Objectives of Today’s Training

• Active Recovery

Workout-1

30 min Cradio Crossover Ladder

• C2 Bike Erg (5min, 4min, 3min, 2min, 1min)
• C2 Ski Erg (1min, 2min, 3min, 4min, 5min)

Complete the interval durations for each.

Workout-2

Accessory

If you feel like it, pick some accessory exercise and do a few sets of 8.

Objectives of Today’s Training

• Active Recovery

Workout -1

• Walk 3 miles

Objectives of Today’s Training

• Move and Sweat

Workout -1

42 min Alt E2MOM

• Rower
• Ski Erg
• Bike Erg

Objectives of Today’s Training

• Active Recovery

Workout -1

• Walk 6 miles

Objectives of Today’s Training

• Strengthen Posterior Chain
• Active Recovery

Workout -1

5 rounds

• 10 GHD Sit-ups
• 5 cal Assault Bike
• 8 Ring Rows
• 8 Tricep Dips

3 x 8 Accessories

• GHD Back Extensions
• GHD Hip Extensions

30-second squat hold between each set

• Good Mornings with Barbell
• Reverse Hyper

Objectives of Today’s Training

• Strengthen Posterior Chain
• Active Recovery

Workout -1

3 x 8 Accessories

• GHD Back Extensions
• GHD Hip Extensions
• GHD Hamstring Curls

30-second squat hold between each set

• Good Mornings with Barbell
• Reverse Hyper

Superset

• 1 Leg RDL (each leg) w/KB

• Face Pulls
• Barbell Rows

Superset

Workout-2

10 Min Cardio

• Light Cardio on Bike, Run, Row

Active Recovery

20-minute Walk

• Maintain a pace of up to 70% max heart rate.

10-minute Assault Bike Ride

• Maintain a pace of up to 70% of max heart rate

12-minute AMRAP

• 10 Transverse Ball Lifts (80/50)
• Ball Carry 25 meters

Stand between two boxes set at 30″ inch height, and lift the ball from one box to your chest and then twist at the hips to place it onto the other box.

Metcon

For a 5K

• Run at Above 5k Pace for 5min
• Walk for 5min

Metcon

4 Sets

4 rounds of

• 1:30 rowing (@ a 400/300m pace)
• 1:00 rest
  
  
• 6 minutes of rest between sets. You can work on light accessory work during the time.