Week 3 | Session 9 | Endurance
[vc_row][vc_column][vc_video link=”https://youtu.be/0lm61PDgZj4″][vc_column_text]GOAL: Develop endurance capacity by gradually increasing the strokes per minute, which increases the intensity. The aim is to improve your split speed as the workout progresses. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 2 x 10 minutes, with 5 minutes rest in between. […]
Week 3 | Session 8 | Strength
[vc_row][vc_column][vc_video link=”https://youtu.be/lXRpK5U4bn0″][vc_column_text]GOAL: Same as session 2: Don’t stop moving. By adding functional movements you can develop strength as well as aerobic capacity. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 20-minute circuit 45 seconds work, 15-second rest: Row for distance Lunges Box Jumps or Step-Ups Wall […]
Week 2 | Session 4 | Conditioning
[vc_row][vc_column][vc_video link=”https://youtu.be/k97cLA9SYLc”][vc_column_text]GOAL: Improve your fitness using Tabata intervals: 20 seconds of work with a 10-second rest. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 6 rounds of: 20 seconds work, 10-second rest between stations 60-second rest between rounds: Row for max distance Push-ups for max reps […]
