Cycle C, Week 4 – T/TT

6 Week, Cadenence Work, Endurance WOD, WOD

Skills & Drills

5:00 of L-Hangs & Hollow Holds

30sec L-Hangs, 30sec Hollow Holds.

Repeat this scheme for 5:00, no rest between movements

WOD –  Choose one

Run : 20min TT – Choose terrain similar to race course.

Row : 15min TT

Ruck : 1 Hour TT, minimum 55# Ruck + Boots & Utes – Compare pace / distance to Cycle C Week 2

Cycle C, Week 4 – SI

6 Week, Cadenence Work, Endurance WOD, WOD

Skills & Drills

This is NOT for time. Do these as super sets, resting as needed.

GHD Sit-ups 5 – 10 – 15 – 20 – 15 – 10 – 5

Back Extensions 20 – 15 – 10 – 5 – 10 – 15 – 20

WOD – Choose One

Swim : On The Minute for 15min – 25m

Run : 10 – 14 x 200m TT with 2x recovery. These are all out efforts

Row : 10 -14 x 250m TT with 2x recovery. These are all out efforts

Mobility 

Learn to improve your positioning (aka mobility) anytime of the day.

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Cycle C, Week 4 – LI

6 Week, Cadenence Work, Endurance WOD, WOD

Skills & Drills

Cadence Work Week 4

If last weeks cadence work was rough, repeat it this week. If you can barely hang on doing this weeks, repeat last weeks. Remember TECHNIQUE – CONSISTENCY – VOLUME !!!

WOD – Choose ONE

Run: “Tosh”

3x (200m, rest; 400m, rest; 600m, rest)
Rests are the time it takes to complete the interval proceeding it.

ie 200m in 40sec, rest 40sec; 400m 1:20, rest 1:20, 600m in 2:10, rest 2:10; then repeat the same cycle for a total of 3 rounds.

Row: “Tosh”

3x (250m, rest; 500m, rest; 750m, rest)
Rests are the time it takes to complete the interval proceeding it.
Post sport total time it takes to complete all 3 rounds.

 

Cycle C, Week 3 – T/TT

6 Week, Cadenence Work, Endurance WOD, Uncategorized, WOD

Skills & Drills

Pistols 3 x 20

Make each round a harder progression

WOD – Choose ONE

Run : 10M Tempo at RPE of 13 – 15

Ruck : Boots & Utes 10k Tempo at RPE of 13 -15

Mobility

Unglue your knees and ankles, you’ll thank me.

//www.youtube.com/embed/