Short Sprints

Friday, August 3

Warm up: 8 minutes continue moving - 10 assault bike calories, 20 abmat sit ups, 30 lunge steps

WOD: 12x100m max effort row, rest :45 (if you aren’t within :10 of first sprint rest up to 1:15) Rest 4 minutes 12x:15 max effort assault bike rest :45 Rest 4 minutes 400m sled drag @ ¼ body weight (walk as fast as possible over striding)


a few bench marks mashed together

Wednesday, July 25

Warm up: 100 abmat sit ups - every 25 sit ups complete 10 supine ring rows After 2x 1:00 each side birdog

Conditioning: Workout: Row 2k - rest 3 minutes - Ski 1k or run 800m - rest 3 minutes - 100/80 cal assault bike

2k Row: 2k RowComplete 2000m on the concept 2 erg. Set the monitor to count down so that you have an accurate time.

100 Calories on the Assault Bike : 100 Calories on the Assault Bike 100 calories on the assault bike for time

1k Row: 1k Rowuse the Concept2 erg and complete a 1k for time. Program the monitor before starting

800m Run: 800m Run

Pacing work - medium and fast pace

Wednesday, June 27

Warm up: Tabata bike :20on/:10off - then complete tabata sit up

WOD: Complete 1k row at a medium pace, complete 250m at a fast pace, rest 3 minutes complete 500m at medium pace, complete 100m at a face pace - rest minutes Complete 250m at medium pace - complete 250m at face pace This can be completed on ski erg if desired or C2 Bike just double the meters on the C2 Bike