Monday, July 24, 2017

Tuesday July 25th 2017

20 min @ 70% effort:
Alternate from biking to Running in every 2 minutes
*0,4,8,12,16 perform 10-15 unbroken Toes to bar*
*2,,6,10,14,18 perform 8-10 handstand shoulder touches/arm--(use wall or free)
(this should be 5 sets of biking and 5 sets of running)
+
rest 10 min 
+
4 sets: 
Row 750m @ 2K pace 
Rest 2m30 for male (3 min for female) 
*perform :30-:45 of Deadbug movement immediately after row during rest time)

7 comments:

  1. 2min each one or 20min on clock!?

    ReplyDelete
  2. Diego it is a 20 minute running clock. Diego it is a 20 minute running clock switching movements every two minutes

    ReplyDelete
    Replies
    1. I did this. Os because with transitions the time change a little bit

      Delete
  3. Bike at 58 rpms
    Run at 8:45/mile pace on assault air runner

    Row at sub 1:45/500m pace --> about 2:37 per 750m

    ReplyDelete
  4. 48-50 RPM - 50 cal total
    10 T2B
    250 m run

    3:17.4. - 2:11.3/500m
    3:14.8 - 2:09.8/500m
    3:14 - 2:09.3/500 m
    3:13.3 - 2:08.8/500 m

    ReplyDelete
  5. Bike 58/60rpm
    Run i dont Know

    Row 1:53/56 avg very tought for keep. Hip muscle tired

    ReplyDelete
  6. Bike 58 rpms
    Ran 300m

    Row-150sec/500m about 2:40 for 750m

    ReplyDelete