Compromised Running #1
Aerobic endurance
6km run
-
10 rounds:
15/20 cal echo bike
8 burpee pullups
-
6km run
*take no more than 10mins between each part to fuel up
Station #1
30xEMOM
1) 12/15 cal ski
2) 8 devil press
3) 12/15 cal bike
4) 20 box jump overs
5) rest
Engine #1
Row or ski intervals
6 rounds:
3mins on / 40s rest
*10k pace
Running #1
2-3km warm up run
5-10mins skipping and/or drills
5 rounds:
6mins at threshold
1:12mins rest
10mins cool down run or bike
Strength #1
10xEMOM
25 jump rope (double unders if possible)
+ 1 power clean (start at 50% and build)
Every 3mins x5
3 front squats (85%+)
8 seated double dumbell press
3 sets:
20 double dumbell box step ups
40m sled drag
Compromised Running #1
Aerobic endurance
60min bike
-
10 rounds: (stay aerobic)
500m ski
500m row
-
8km run
*take no more than 10mins between each part to fuel up
Station #1
20xEMOM
1) 12/15 cal ski
2) 20m sled push
3) 12/15 cal row
4) 12 burpee over rower
Engine #1
Row or ski intervals
7 rounds:
2:30mins on / 30s rest
*10k pace
Run #1
2-3km warm up run
5-10mins skipping and/or drills
7 rounds:
5mins at threshold
60s rest
10mins cool down run or bike
Strength #1
10xEMOM
1) 3 hang power cleans
2) 5 bar dips (weighted if possible)
Every 3mins x5
4 back squats (80%+)
20 gorilla rows
3 sets:
10 Bulgarian split squats each side
40m sled drag
Here are some ERG progression workouts. Try to complete 1 of these for 3-5 consecutive weeks to bring your ERG capacity up a level.
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Here are some tested burpee broad jump progression workouts. Try to complete 1 of these for 3-5 consecutive weeks to bring your burpee broad jump capacity up a level.
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Here are some tested lunge progression workouts. Try to complete 1 of these for 3-5 consecutive weeks to bring your lunge capacity up a level.
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Here are some tested wallball progression workouts. Try to complete 1 of these for 3-5 consecutive weeks to bring your wallball capacity up a level.
Read MoreHow do I best use the daily programming of the Tahi Hybrid Training and what do the different workout-types mean?
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