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Endurance Training – Week of April 5

    Home Workout of Day (WOD) Endurance WOD Endurance Training – Week of April 5
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    Endurance Training – Week of April 5

    By user | Endurance WOD, Workout of Day (WOD) | 0 comment | 5 April, 2015 | 0

    Endurance Crew! Welcome the Endurance WODs are back!

    Don’t forget, the Endurance Clinic is April 18th with Coach RyTom!

    Day 1

    Establish a Time Trial 10 K

    Day 2

    A. 5×5 Romanian Deadlift

    B. 5 RFT 20 Front Loaded Lunges (65/45) 200 Meter Sprint. Rest exactly 2 minutes between rounds. Record each round time

    Day 3

    A. 5×3 Pause Front Squats (3 seconds in the hole)

    B. Tabata Calorie Row

    C. 3×15 GHD Hip Extensions and Sit Ups

    D. 500 Meter Row Sprint (remember this time)

    Day 4

    A. 4×400 Run Repeats

    B. 6×200 meter Run Repeats. Keep a cadence of at least 96 foot strikes per minute. Rest: work 2:1

    Day 5

    A. Establish a 20 RM Back Squat

    B. 3 RFT 20 Calorie Row 20 TTB 10 Burpees

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