CategoriesAthletes members

Athletes 26/07/2021 – 01/08/2021

Activation

A. Mobility flow 

 

B. Resistance bands 

 

B. Cardio 

25 calories, Assault or Echo bike

10 burpees 

50 double-unders

10 burpees 

25 calories, Assault or Echo bike

 

Power Snatch

2×3 @ 60% of Max Power Snatch

2×2 @ 65%

2×2 @ 70%

1×1 @ 75%

3×1 @ 80%

*with 2” pause below knees

 

Warm up

5 sets of

1 snatch pull until below knees + 3 low hang power snatches from below knees @ 20/15kg barbell

Then, 

Sets of 2-3 power snatches with 2 seconds pause below knees until 60%.

Goal

Improve strength and stability. Go with single lifts repositioning the barbell on the ground after each lift. Rest no less than 90 seconds between sets, no more than 15 seconds between lifts.

Movements

Focus on a slow controlled pull until the barbell is approximately 10cm below the knees and continue with an explosive pull maintaining the barbell close to your body’s vertical line. 

 

Squat Snatch + Overhead Squat  

2×2 @ 60%

1×2 @ 65%

1×2 @ 70%

1×1 @ 75%

5×1 @ 80%

 

Warm up

3 sets of

3 snatch pulls  + 3 hang power snatches + 2 snatch balance + 2 overhead squat @ 20/15kg barbell

Then, 

Sets of 2 squat snatches + 2 overhead squats until 60%.

Goal

Improve technique and stability. The lifts at 60% are 2 sets of 2 times of 1 squat snatch + 1 overhead squat. Rest no less than 90 seconds between sets.

Movements

Focus on an explosive pull, a fast drive under the barbell and a steady overhead position. Finish with a controlled solid overhead squat with full arm lockout and full range of motion.

 

Conditioning 

2 sets of

AMRAP 8 Minutes of

1 rope climb 4,6m – 15ft.

3 squat cleans 83/61kg – 185/135lb.

5 strict handstand push-ups

7 toes to bar 

9 double dumbbell shoulders to overhead 22,5/15kg – 50/35lb.

Rest 4 minutes between sets 

 

Warm up

30 calories, Bike-erg

Then,

2 rounds of

3 squat cleans < 83/61kg – 185/135lb.

4 strict handstand push-ups

5 toes to bar

6 double dumbbell shoulders to overhead < 22,5/15kg – 50/35lb.

1 rope climb

Goal

Try to achieve maximum performance in each set. The goal is to move steadily for the whole 8-minute time frame with unbroken exercises and smooth transitions between them and, if possible, push harder as you reach the end.

Movements

Move fast on the rope, find solid footings and squat to assist your upper body. Go the squat cleans with single lifts, try to maintain a solid tempo throughout the set. Ideally go the strict handstand push-ups, toes to bar and double dumbbell shoulders to overhead unbroken, alternatively break into a big and a smaller set with short rest between.

Options

83/61kg – 185/135lb. —> 61/43kg – 135/95lb.

22,5/15kg – 50/35lb. —> 15/10kg – 35/25lb.

 

Accessory Work – Core Strength 

A. 5 supersets of

8 double dumbbell bench presses 25/15kg – 55/35lb.

10 double dumbbell chest flys 10/5kg – 22,5/10lb.

Rest 60-90 seconds between sets

 

B. 5.10.15.20

Double kettlebell deadlifts 24/16kg – 53/35lb. 

Double kettlebell hang cleans

15 meters, Double kettlebell front rack carry

 

C. 3 sets of

15 strict toes to bar

30 seconds, Hollow hold

60 seconds, Arch hold

30 seconds, Hollow hold on the GHD

15 GHD sit-ups

 

Options

A. 10/5kg – 22,5/10lb. —> 7,5/2,5kg – 17,5/5lb.

25/15kg – 55/35lb. —> 20/10kg – 45/22,5lb.

B. 24/16kg – 53/35lb. —> 20/16kg – 44/35lb. —> 16/12kg – 35/26lb.

 

Front Squat

2×3 @ 60%

2×2 @ 70%

2×2 @ 80%

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

1×3 @ 80%

 

Warm up

Front rack mobility

Then, 

3 sets of

5 deadlifts + 3 front squats @ 20/15kg barbell

Then, 

Sets of 3 front squats until 60%.

Goal

Improve strength and confidence. Rest no less than 90 seconds between sets.

Movements

Focus on a proper front rack position, a strict bottom position (no bounce) and solid single lifts.

 

Gymnastics Stamina 

For form

10 rounds of

5 strict pull-ups

10 push-ups

1 rope climb 4,6m – 15ft

10 GHD sit-ups

 

Warm up

2 rounds of

1 rope climb

3 strict pull-ups

5 push ups

7 GHD sit-ups

Goal

Focus on proper form and technique.

Movements

Go each exercise unbroken and try to maintain a steady tempo and equal resting periods throughout the 10 rounds.

 

Engine 

A. AMRAP 8 Minutes of

Buy in: 

24.18.12.6 calories of

Ski-erg

Row

Then,

Max reps, Burpees to target 15cm – 6” 

 

Rest 2 minutes 

 

B. AMRAP 8 Minutes of

Buy in: 

24.18.12.6 calories of

Row

Bike-erg

Then,

Max reps, Burpees to target 15cm – 6” 

 

Rest 2 minutes 

 

C. AMRAP 8 Minutes of

Buy in: 

24.18.12.6 calories of

Bike-erg

Ski-erg

Then,

Max reps, Burpees to target 15cm – 6”  

*Women 

20.15.10.5 calories 

 

Goal & Movements

Try to achieve high performance in each set. Move fast in each 8-minute time frame and push quickly through the cals of the couplet, the descending reps will allow you to keep moving at a solid fast tempo, then go straight to the burpees. On the burpees start steadily and try to swiftly find your breathing, once you recover start increasing your pace to the fastest sustainable pace for the the remaining time. Place a mark either as a fixed point (pull-up bar) or a mark on the wall 15cm – 6” over your head when standing with your body fully extended.

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Cardio

2 rounds of

Row, 500 meters 

Run, 400 meters 

 

Power Clean* + Jerk

2×2 @ 55% of Max Power Clean

1×2 @ 60%

1×1 @ 65%

1×1 @ 70%

3×1 @ 75%

*with 2” pause below knees

 

Warm up

5 sets of

1 clean pull until below knees + 3 low hang power cleans from below knees + 1 press + 2 push presses + 3 push jerks @ 20/15kg barbell

Then, 

Sets of 2 power cleans with 2 seconds pause below knees + 2 jerks until 50%.

Goal

Improve strength and stability. The lifts at 55% are 2 sets of 2 times of 1 power clean + 1 jerk. Go with single lifts repositioning the barbell on the ground after each lift. Rest no less than 90 seconds between sets, no more than 15 seconds between lifts.

Movements

Focus on a slow controlled pull until the barbell is approximately 10cm below the knees and continue with a powerful pull maintaining the barbell close to your body’s vertical line. Finish with an explosive push and a solid deep receiving position, work on push jerks.

 

 

Squat Clean + Front Squat + Jerk 

2×2 @ 60% of Max Squat clean 

1×1 @ 65%

1×1 @ 70%

1×1 @ 75%

3×1 @ 80%

 

Warm up

3 sets of

1 clean pull + 2 hang power cleans  + 3 front squats + 1 press + 2 push presses + 3 push jerks @ 20/15kg barbell

Then, 

Sets of 2 squat cleans + 2 front squats + 2 jerks until 60%.

Goal

Improve technique and stability. The lifts at 60% are 2 sets of 2 times of 1 squat clean + 1 front squat + 1 jerk. Rest no less than 90 seconds between sets.

Movements

Focus on an explosive pull, a fast drive under the barbell and a steady receiving position. Finish with an explosive push and a solid deep receiving position, work on push jerks.

 

Conditioning 

For time

Row, 60/45 calories

40 wall-balls 12/9kg – 26/20lb.

20 ring muscle-ups

Row, 30/23 calories

20 wall-balls 12/9kg – 26/20lb.

10 ring muscle-ups

Cap: 15 minutes 

 

Warm up

15 calories, Row 

Then,

2 set of

12 wall-balls

3 ring muscle-ups

Rest 1 minute between sets

Goal 

This workout consists of 2 consecutive parts with the 2nd being half the volume of the 1st one. Ideally pace the 1st part and push the second part harder.  

Movements

Maintain a steady pace on the rower throughout the session at 1350 for men, 1080 for women. Ideally, go the 1st wall-balls unbroken, alternatively break into a big and a smaller set with short to minimum rest between. On the 1st ring muscle-ups break into a big and no more than 1-2 smaller sets with minimum rest between. Go the last wall-balls and ring muscle-ups unbroken for as long as you can, if you break rest shortly and keep pushing.

Options 

Ring muscle-ups —> chest to bar pull-ups

 

Accessory Work

A. Single-arm dumbbell bench row

4 sets of 8 reps each arm > 30/22,5kg – 65/50lb. 

Rest 60 seconds between sets

 

B. 3 sets of

4.8.12.16

Weighted dips with kettlebell 20/16kg – 44/35lb. 

Sumo deadlift high pulls 

Double kettlebell shoulder presses

 

Options

A. 30/22,5kg – 65/50lb. —> 25/15kg – 55/35lb.

B. 20/16kg – 44/35lb. —> 16/12kg – 35/26lb.

 

Strength Stamina

AMRAP 10 Minutes of

5 snatches @ 70% of Max Squat Snatch 

Rest 1 minute

5 snatches @ 80%

Rest 1 minute

5 snatches @ 90%

Rest 1 minute

Max reps, Snatches @ 95%

 

Warm up

2 sets

3 snatch pulls  + 3 hang power snatches + 3 overhead squat @ 20/15kg barbell

Sets of 3 squat snatches until 70%. 

Goal

Focus on solid, successfully made reps at a steady tempo. The more you are able to maintain your tempo on the heavy lifts equal to that of the lightweight lifts the better your performance will be. 

Movements

Go with either power or squat snatches.

 

Gymnastics Strength

A. For form

5 sets of

7 strict handstand push-ups

7 strict toes to rings

*Vest 9/6kg – 20/14lb.

Rest as needed between sets

 

B. For form

5 sets of

7 strict ring dips

7 strict ring pull-ups 

*Vest 9/6kg – 20/14lb.

Rest as needed between sets

 

Warm up 

2 sets  of

3 strict handstand push-ups

3 strict toes to rings

3 strict ring dips

3 strict ring pull-ups

*no vest

Then, 

3 strict handstand push-ups

3 strict toes to rings

3 strict ring dips

3 strict ring pull-ups

*vest

Goal & Movements

Focus on proper form and full range of motion. Work with the extra load of the vest and adapt to the discomfort that it creates. Ideally go each exercise unbroken with smooth transitions between them, alternatively break the exercise that you struggle into 2 manageable sets with short to minimum rest between.

 

Engine – Running 

Every 3 Minutes for 30 Minutes (10 sets)

400 meters @ 1’20”-1’40”

 

Warm up 

15 minutes @ easy pace

Goal

Go for a finish ideally within 90 seconds in each set, working up to 95-97% of Vo2max.

Cool down

10 minutes @ jogging

Options

B. 10 → 8 → 6 sets of

400 meters @ 1’20”-1’40”

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Cardio

1 Minute, Ski-erg @ easy pace

1 Minute, Bike-erg @ easy  pace

1 Minute, Ski-erg @ moderate pace

1 Minute, Bike-erg @ moderate pace

1 Minute, Ski-erg @ fast pace

1 Minute, Bike-erg @ fast pace

 

Squat Snatch 

1×3 @ 50%

2×2 @ 60%

2×2 @ 70%

2×1 @ 80%

2×1 @ 85%

2×1 @ 90%

 

Warm up

3 sets of

3 snatch high pulls + 3 hang power snatches + 3 overhead squats + 3 squat snatches @ 20/15kg barbell

Then,

Sets of 2-3 squat snatches until 50%.

Goal

Improve explosiveness and stability. Rest no less than 90 seconds between sets.

Movements

Focus on an explosive pull, a fast drive under the barbell and a solid deep receiving position.

 

Squat Clean

1×2 @ 50%

1×2 @ 60%

1×1 @ 70%

1×2 @ 80%

2×1 @ 85%

2×1 @ 90%

 

Warm up

3 sets of

3 clean pulls + 3 hang power cleans + 3 front squats @ 20/15kg barbell

Then, 

Sets of 2 squat cleans until 50%.

Goal

Improve technique and stability. Rest no less than 90 seconds between sets.

Movements

Focus on an explosive pull, a fast drive under the barbell and a solid deep receiving position.

 

Conditioning 

A. For time

21.15.9 reps of

Bar-facing burpees over

Deadlifts 102/70kg – 225/155lb.

 

Rest 4 minutes 

 

B. For time

15.12.9 reps of

Bar-facing burpees over

Deadlifts 124/83kg – 275/185lb.

 

Rest 4 minutes 

 

C. For time

12.9.6 reps of

Bar-facing burpees over

Deadlifts 143/91kg – 315/200lb.

 

Warm up

2-3 rounds of

10 bar-facing burpees over

5 deadlifts < 102/70kg – 225/155lb.

Goal 

Try to achieve maximum performance in each set. The descending reps will help you assist maintain high effort levels in each round.

Movements

Go the burpees at a steady pace throughout each portion and, if possible, push the last round harder, so hard that you will be able to go straight to the last deadlifts and still perform well. Break the high-rep round into a big and no more than 1-2 smaller sets with minimum rest between and go the other rounds unbroken for as long as you can.

Options

B. 124/83kg – 275/185lb. —> 111/75kg – 245/165lb.

C. 143/91kg – 315/200lb. —> 124/83kg – 275/185lb.

 

Accessory Work – Core strength 

A. 4 rounds of

10 single-arm shoulder to overhead > 30/22,5kg – 65/50lb.

15 dumbbell step overs (carry anyhow)

20 meters, Dumbbell overhead carry

*switch arms in each round

 

B. 3 sets of

30 seconds, Extended plank

30 seconds, Hollow hold

30 seconds, Plank hip dips

30 seconds, High plank toe touches 

30 seconds, Arch rocks

 

Options

30/22,5kg – 65/50lb. —> 25/15kg – 55/35lb.

 

Front Squat

Daily Max

Then

2×8 @ 75%

 

Warm up

3x 8 front squats @ 20/15kg barbell

Then, 

Sets of 5 reps until 55% and 3 reps until 75%, continue with doubles and singles.

Goal

Improve form and consistency. Build up to the heavy lift of the day with as few sets as possible. Then drop down to the given percentages and work on form and stability. 

Movements

Focus on a proper front rack position, a full grip on the barbell and a straight back.

   

 

Gymnastics Skill

Practice ZIG-ZAG Handstand walk 

 

Goal 

Get more comfortable with handstand walk around obstacles. Create a zig-zag obstacle course of 10 meters and practice on moving back and forth around the obstacles as efficiently as possible.

Options

Practice regular Hs walk.

 

Gymnastics Conditioning 

For time

27.21.15.9 reps of

Ski-erg, Calories

Chest to bar pull-ups

Handstand push-ups

Cap: 17/19 minutes 

 

Goal & Movements

Maintain a steady pace on the ski that will allow you to push efficiently through the other exercises. Break the chest to bar pull-ups and handstand push-ups of the high-rep round into a big and no more than 1-2 smaller sets with short to minimum rest between and as you move through each round and reps decrease push for unbroken exercises.

Options

Chest to bar pull-ups —> pull-ups 

*Go with pull-ups if you can’t go at least 10 unbroken chest to bar pull-ups 

 

Engine 

A. For time

10/8 calories, Assault bike

300 double-unders

10/8 calories, Assault bike

 

Rest 3 minutes 

 

B. For time

20/15 calories, Assault bike

200 double-unders

20/15 calories, Assault bike

 

Rest 3 minutes

 

C. For time

30/23 calories, Assault bike

100 double-unders

30/23 calories, Assault bike

 

Goal & Movements

Try to achieve maximum performance in each portion. The goal is to push fast and explosively through the calories, regulate your breathing and go unbroken for as long as you can on the double-unders.

Mindset

Believe in the parachute principle. The mind is like a parachute, it only work when it’s open.


Swimming Training

Click on the link above to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Cardio

30 calories, Bike-erg

Run, 200 meters 

20 calories, Bike-erg

Run, 200 meters 

10 calories, Bike-erg

 

Power Snatch + Overhead Squat 

1×2 @ 60%

1×2 @ 70%

1×1 @ 75%

1×1 @ 80%

1×1 @ 85%

 

Warm up

2 sets of

4 snatch pulls + 3 hang power snatches + 2 overhead squats  @ 20/15kg barbell

Then,

Sets of 2 power snatches + 2 overhead squats until 60%.

Goal

Improve power and stability. Rest no less than 90 seconds between sets.

Movements

Focus on a powerful pull and a steady receiving position. Finish with a controlled solid overhead squat with full arm lockout and full range of motion.

 

Snatch High Pull

2×5 @ 90% of Max Power Snatch 

2×3 @ 95%

2×1 @ 100%

 

Warm up

Continue from where you left the power snatch + overhead squat.  

Goal

Improve technique and weightlifting angles. Go with single lifts, rest no less than 90 seconds between sets, no more than 10 seconds between lifts.

Movements

Focus on a controlled pull until the barbell is over the knees, then increase speed until the barbell is as high as possible. Keep the barbell close to your body’s vertical line.

 

Conditioning 

For time 

30 meters, Handstand walk 

150 double-unders

30 GHD sit-ups

60 single-arm dumbbell snatches 30/22,5kg – 70/50lb.

30 GHD sit-ups

150 double-unders

30 meters, Handstand walk 

Cap: 22 minutes 

 

Warm up

50 double-unders

10 single arm dumbbell snatches

10 meters hand stand walk

10 single arm dumbbell snatches

10 GHD sit-ups

Goal 

This workout consists of two similar patterns in reverse order divided by 60 single arm dumbbell snatches. The goal is to slightly pace the first pattern and once you have efficiently completed the dumbbell snatches increase your tempo to a near max effort.

Movements

Ideally go the double-unders, GHD sit-ups and single arm dumbbell snatches unbroken, alternatively prefer to break and pace in the first part (before snatches) and go unbroken for as long as you can in the seconds part (after the snatches). Break the handstand walk into 10 meter unbroken distances.

Options 

Handstand walk —> 6 wall-walks

30/22,5kg – 70/50lb. —> 22,5/15kg – 50/35lb.

 

Accessory Work

A. Find max height box jump

 

B. 4 sets of 

15 seated dumbbell goblet good mornings 16/12kg – 35/26lb.

10 single-arm dumbbell bottoms up presses

Rest 60-90 seconds between sets

 

C. 1 minute of

Max reps inverted burpees 

 

Options

16/12kg – 35/26lb. —> 12/8kg – 26/18lb.

 

Strength/Gymnastics 

For form

10.9.8.7.6.5.4.3.2.1 reps of

Bench Press @ 75%

1 leg-less rope climb 4,6m – 15ft.

 

Warm up

Bench Press

Sets of 5 reps until 60%. 3 reps until 75%.

Then, 

2 sets of

1 rope climb

2 bench presses

1 leg-less rope climb

Rest 60 seconds between sets

Goal

Focus on proper form and movement quality. Ideally, go unbroken for as long as proper form allows, then break into sets that will allow you to keep moving efficiently. Alternatively, break all rounds into consistent and manageable sets. 

Movements

Complete a fast rope climb using your legs and hips (kicks or keeping technique), to assist your upper body on your ascent and descent smoothly by sliding down

 

Engine – Rowing

Time Trial 750 meters  

Rate: Over 28 strokes/minute

Pace: 1km PR pace – 3 seconds 

 

Warm up 

4 minutes @ easy pace 

Rest 1 minute

3 sets of

1 Minute @ fast pace

Rest 2 minutes between 

Goal

Go for a 750-meters time trial. Follow the given time/distance pace and make sure you keep a high stroke rate, get the heart pumping and the blood flowing.

Cool down

4 minutes @ very light pressure.

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Cardio

5 rounds of

12 calories, Row

6 burpees over rower

 

Power Clean + Push Press

1×2+1 @ 60% of Max Power Clean

1×2+1 @ 70%

1×2+1 @ 75%

1×2+1 @ 80%

3×2+1 @ 85%

 

Warm up

3 sets of

3 clean pulls + 3 hang power cleans +  2 presses + 2 push presses @ 20/15kg barbell

Then, 

Sets of 2 power cleans + 2 push presses until 60%.

Goal

Improve power. The lifts at 60% are 2 power cleans + 1 push press. Rest no less than 90 seconds between sets, no more than 10 seconds between power cleans.

Movements

Focus on an explosive pull and a solid receiving position. On the push press use the whole body, hips and legs, to create momentum and assist you arms drive the barbell overhead.

 

Clean Pull

2×5 @ 90% of Max Power Clean 

2×3 @ 100%

2×1 @ 110%

 

Warm up

Continue from where you left the power clean + push press. 

Goal

Improve strength. Go with single lifts, rest no less than 90 seconds between sets, no more than 10 seconds between lifts.

Movements

Focus on a controlled pull until the barbell is over the knees, then increase speed and finish with an explosive shoulder shrug. 

 

Conditioning 

For time

3 rounds of

200 meters, Ski-erg

12 bar muscle-ups

200 meters, Ski-erg

12 overhead squats 52/37kg – 115/80lb.

Cap: 15 minutes 

 

Warm up

6 strict pull-ups 

200 meters, Ski-erg @ moderate pace

6 overhead squats < 52/37kg – 115/80lb.

200 meters, Ski-erg @ fast pace

3 bar muscle-ups 

Goal & Movements

Maintain a steady pace on the ski throughout the session. Ideally, go the bar muscle-ups and the overhead squats unbroken, alternatively break the exercise that you struggle most with into a big and a smaller set with short rest between. Prefer to push the overhead squats for unbroken as it would be more taxing to drop the bar and reposition for the next rep. Establish a solid overhead position and move at a steady tempo with controlled deep squats.

Options

Bar muscle-ups —> chest to bar pull-ups

52/37kg – 115/80lb. —> 43/30kg – 95/65lb.

 

Accessory Work

A. Barbell romanian lunges

5 sets of 8 reps each leg 61/43kg – 135/95lb.

Rest 90 seconds between sets

 

B. 4 sets of

10 seated double dumbbell bicep curls 10/5kg – 22,5/10lb

15 weighted bench dips 20/10kg – 45/25lb plate on legs

60 seconds, Hip thrust hold

 

Options

A. 61/43kg – 135/95lb. —> 52/34kg – 115/75lb.

B, 10/5kg – 22,5/10lb. —> 7,5/2,5kg – 17,5/5lb.

20/10kg – 45/25lb. —> 10/7kg – 25/15lb. 

 

Shoulders Press 

2×2 @ 70%

1×2 @ 80%

1×1 @ 85%

1×1 @ 90%

3×1 @ 95%

 

Warm up

3x 6-8 shoulder presses @ 20/15kg barbell

Then, 

Sets of 2-3 shoulder presses until 70%.

Goal

Improve pushing strength. Rest no less than 90 seconds between sets.

Movements

Focus on a strong push using only your shoulder and arms, hips and legs should remain straight and still.

 

Max Effort 

For time

40 meters, Sand-bag or D-ball bear hug carry 70/52kg – 155/115lb.

15 bar muscle-ups

40 meters, Sand-bag or D-ball bear hug carry 70/52kg – 155/115lb.

Cap: 4 minutes  

 

Warm up

3 sets of

5 calories, Assault bike

3 bar muscle-ups

10 meters, Sand-bag or D-ball bear hug carry 70/52kg – 155/115lb.

Rest 60 seconds between sets

Goal & Movements

Give it all you got from the start. Break the Sand-bag or D-ball bear hug carry into 10-meters back & forth distances but try to go the whole 40-meter distance unbroken then go straight to the bar muscle-ups. Ideally go the bar-muscle ups unbroken, if this is not possible, break into a big and a smaller set with minimum rest between. Give it all you got in the last bear hug carry distance by going unbroken for as long as you can.

Options

70/52kg – 155/115lb. —> 61/43kg – 135/95lb.

 

Engine – Running

A. 2400 meters @ 4’40”-5’40”/km

 

Rest 5 minutes 

 

B. 2400 meters @ 4’20”-5’10”/km

 

Rest 5 minutes

 

C. 2400 meters @ 4’00”-4’45”/km

 

Warm up

10 minutes @ easy pace

Goal

Select a pace within each given time frame that will lead to about 87% of Vo2max for A, 90% of Vo2max for B and 93% of Vo2 max for C. 

Cool down

5 minutes @ jogging

Options

B. 2400 → 2000 meters @ 4’20”-5’10”/km

C. 2400 → 2000 → 1600 meters @ 4’00”-4’45”/km

Yoga flow 

 

Rest your body, ease your mind…