FULL RANGE ENDURANCE WORKOUTS – WEEK OF 4.19.2021

Day 1

Bike Erg Workout: Higher Output Sustained EffortsSet the bike to Meters.1000m @high effort (8/10 perceived effort) use damper you use for 20min testRest 1:00x8Notes: This workout will be about making it through the first three intervals, being able to settle in for the middle 3, and then giving everything on the 7th interval. Interval 8 will be gravy, because at that point you are mostly done with the workout. Settling in means getting through the "oh no, there are so many more intervals" feeling. The second to last interval or maybe the 3td to last on longer workouts, i.e 8-10 rounds is where the sticking point for most people tends to be. If you make it though that feeling of wanting to let off or stop then you have had a successful workout.

Day2

Rowing Workout500m @2k paceRest 1:00x4+Rest 5 Minutesx2Notes: 8 intervals total here. Your goal is to start at your 2k pace. If that is doable and you feel you have room then increase your pace as you move through the sets. You could also do increasing paces for your 4 intervals and then after the rest you start at the last fastest pace and try to hold on to that for all four of the 2nd set.

Day 3

Mixed WorkoutDeath By EMOM...Min 1: 10/7 Cal RowMin 2: 12 Wall Balls (20/14)Min 3: 10/7 Cal Row (:45)Min 4: 8 BurpeesNotes: Increase each movement by one rep each round until you are unable to complete the movement within the minute. At that point, cut the reps back by 2-3, and continue progressing on the other minutes.