Full Range Endurance Workouts — Week of 6.14.2021

DAY 1

Bike Erg

3:00 Easy Spin
+
3-2-1-1-1-1-1
Rest 1/2 Work Time

Notes: The goal is to hold the highest pace possible for each interval.

DAY 2

Mixed Bike / Row

Warmup: Row
:40 Sec Easy
:20 Sec Moderate
:10 Sec Hard
:20 Sec Rest

Every 90 Seconds x 30 Minutes
1: 90 Seconds of Hard Rowing
2: 60 Second Bike Erg


Notes: Back to focusing on the rowing this week. That is where this workout should get very tough. Move directly from the rower to the bike erg and ride at a recovery pace.

DAY 3

Mixed Work

5 Min Amrap
14/12 Cal Ski
14 Burpees
28 Walking lunge

Rest 3:00

5 Min AMRAP
12/10 Cal Ski
12 Burpees
24 Walking Lunge

Rest 3:00

5 Min AMRAP
10/8 Cal Ski
10 Burpees
20 Lunges

Notes: The goal with these AMRAPs is to work at a pace where you can go right from movement to movement with no rest.