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!

Tuesday, March 1: Endurance WOD

Choose ONE sport and do the following for your distance:

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k

Monday, Feb 28: Endurance Workout

Chose ONE of The Following Sports:

All sports do: 30:60 x 10 rounds, 30 seconds on 60 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use an ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:60×10

Thursday, February 24: Endurance Workout

Choose ONE of the following sports:

Swim: 3 x 300m without deviating more then 5 seconds from best 300. recover 1 min between intervals

Bike: SC: 3 x 4 miles without deviating more than 45sec from best 4 mile, recover 1 min LC: 3 x 6 miles without deviating more than 1min from best 6 mile., recover 2 min. U: 3 x 10 mile without deviating more than 1min 30sec from best 10 mile recover 5 min

Run: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 3 x 5k without deviating more than 2 min from best 5k, recover 5 – 10 minutes

C2: SC: 3 x 600m without deviating more than 5sec then best 600m, recover 1 min. LC: 3 x 1000m without deviating more then 10 sec than best 1000m, recover 2 min. U: 4 x 1250m without deviating more than 20 sec from best 12450m, recover 3min