Saturday, March 5th:Endurance WOD

Choose ONE of the following sports:

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Friday, March 4th: Endurance WOD

Swim, Bike, Run, C2

Sprint/Recover:  3 rounds of:

(20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest…

Thursday, March 3rd: Endurance WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

12×1 minute intervals, Rest 30sec between intervals.

Hold maximal Distance/Speed/Watts on each interval.

Wednesday, March 2: Endurance WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.

All out maximal efforts!