5 sets:
500m Row @ slight slower than 2k pace
15 GHD sit ups
rest 2 min b.t sets
+
rest 10 min from last set
+
10 min Airbike @ 70% effort
@ 0, 2:30, 5, 7:30 -- perform 1 smooth rope climb + 5-10 comfortable Kipping hspu
+
rest 5 min
+
5 sets:
Run 400m @ 2-3 seconds off 1 mile pace
:30 Hollow Body Hold
rest = run
Row at 1:48
ReplyDeleteBike at 60 rpms
Run around 88-90 seconds
1:49-1:48
ReplyDeleteBike @ 55RPMs
Run 1:31, 1:29, 1:27, 1:23
skipped a 1:30
ReplyDelete2:12
ReplyDelete2:10.2
2:10.7
2:09.9
2:10.8
48-50 RPM
48 cal
HSPU: 10-10-10-8
2:05
2:03
1:55
1:52
1:52
Tom Hughes:
ReplyDelete1:53, 1:55, 1:55, 1:51, 1:52
Every Round on bike 59-61RPM
Run 1:41, 1:47, 1:44, 1:41, 1:37
Row 1:53
ReplyDeletethan 5 rest
Run 2;00
than 10min rest
BIke 60rpm ( hspu worst than i expected