Endurance:
10/8 Calories ski
10/8 Calories bike
10/8 Calories row
200m Run
20/16 Calories ski
20/16 Calories bike
20/16 Calories row
400m Run
30/24 Calories ski
30/24 Calories bike
30/24 Calories row
600m Run
For time
(25:00 cap)
Compare to Monday, 23 September 2024
†Levels:
- Intermediate/70+ Advanced: Rep scheme: 8/6 calories on each machine, 200m run, 16/12 calories on each machine, 300m run, 24/20 calories on each machine, 500m run
- Beginner/70+ Scaled: Rep scheme: 6/4 calories on each machine, 150m run, 12/10 calories on each machine, 200m run, 20/16 calories on each machine, 400m run
Accessory Work:
50 Push-ups
For time
Post results and experiences in the comments
17:59 rx
Pu
1:18 40/10
Did this as a warmup to Iron Club so went at about 60 RPE
25:12 Adv
PU: 50 in 2:16
20:16 adv RX
50pu: 2:52 mins
18:08 RX tried to push the pace some. Beat my last time by about two + minutes.
Push-up took about 4:24. First set of 10 the rest sets of 5
My weakness!
EWOD:
21:00
Adv Rx
Did this one as a warm-up for Iron Club, performed at about 75% intensity.
PU:
1:16 Rx
30/6/6/4/4
23.48 int (I think)
proud of myself for not walking
4:03 for push-ups on 20″ box