250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
BikeErg Lactate Threshold
2 Min at RPE3 (or 75 RPM),
1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 85-95 RPM)
2 Min at RPE1-2 (Any RPM)
4 Sets
3 Min at RPE3 (or 80 RPM)
45 Sec at RPE8 (or 100-110 RPM)
1 Min at RPE5 (or 80-90 RPM)
*No rest between sets.
Total: 30 Min
Shark
Freedom (RX’d)
Every minute (10:00)
200/175m Row
-Rest 1:00-
Every minute (10:00)
6 Clean and Jerks (115/80)
(KG conv: 52/36)
Independence
Every minute (10:00)
175/150m Row
-Rest 1:00-
Every minute (10:00)
6 Clean and Jerks (95/65)
(KG conv: 43/29)
Liberty
Every minute (10:00)
150/125m Row
-Rest 1:00-
Every minute (10:00)
10 Alternating Dumbbell Clean and Jerks (light)
Target time each set:
- Set 1: 38-45 seconds
- Set 2: 12-15 seconds
Time cap each set:
- Set 1: 50 seconds
- Set 2: 20 seconds