CategoriesAthletes members

Athletes 25/10/2021 – 31/10/2021

Activation 

A. Mobility flow 

  

B. Resistance bands  

 

C. Cardio   

5.10.15.10.5 reps of

Burpees 

Ski-erg, Calories 

   

Hang Power Snatch (below knees)

3×3 @ 60%

2×2 @ 70%

2×1 @ 75%

1×1 @ 80%

5×1 @ 85% 

 

Warm up

3 sets of

3 snatch high pulls + 3 hang power snatches + 3 half squat snatch balances @ 20/15kg barbell

Then, 

Sets of 2 hang power snatches until 60%.

Goal

Work on explosiveness and confidence on the hang position. The position of the barbell is 10cm below the knees. Rest no less than 90 seconds between sets. 

Movements

First deadlift the barbell to hip height and then drive it just below your knees, focus on an explosive pull and a solid receiving position. Make sure you drive smoothly and under control the barbell back to the hip crease. Avoid spending time under tension holding the barbell at the hang position. Reposition swiftly and continue to the next rep.

 

Snatch High Pull from Hang (below knees)

2×3 @ 85%

2×3 @ 90%

2×3 @ 95%

 

Warm up

Continue from the percentage you left the hang power snatch. 

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 10cm below the knees, shortly pause at that height and continue the pull increasing speed and extending your body until the barbell is as high as possible. Drive every time the barbell to the below-knees position and keep it close to your body’s vertical line.

 

Conditioning

A. For time

3 rounds of

27 wall-balls 9/6kg – 20/14lb.

21 toes to bar 

Cap: 7 minutes

 

Rest 3 minutes 

 

B. For time

3 rounds of

21 handstand push-ups

15 hang power cleans 50/37kg – 115/80lb.

Cap: 7 minutes

 

Rest 3 minutes 

 

C. For time

3 rounds of

15 bar-facing burpees over

9 thrusters 50/37kg – 115/80lb.

Cap: 7 minutes

 

Warm up

21 shoulder taps

18 knees to elbows

15 hand release push-ups

12 hang power cleans 20/15kg barbell 

9 handstand push-ups

12 thrusters 20/15kg barbell 

15 toes to bar

18 bar-facing burpees

21 wall-balls

Goal

Try to achieve high performance in each part. Move steadily through the 1st & 2nd round of each part and push the last round hard. 

Movements

In part A try to go the wall-balls unbroken and break the toes to bar of the first 2 rounds into a big and a smaller set with minimum rest between, try to go the last round unbroken. In part B, ideally, try to go each exercise unbroken for as long as you can, alternatively break into a big and a smaller set. In part C try to go the thrusters unbroken and move steadily on the bar facing burpees over at a sustainable pace.

Options

50/37kg – 115/80lb. —> 43/30kg – 95/75lb. 

 

Accessory Work – Core Strength

A. 4 sets of

6 single-arm dumbbell squat cleans 30/22,5kg – 65/50lb.

8 dumbbell front rack squats

6 single-arm shoulder to overhead 

Rest 60 seconds between sets

*switch arms with each set

 

B. 3 supersets of

5 barbell bent-over rows 70/43kg – 155/95lb.

10 double dumbbell high pulls 22,5/15kg – 50/35lb.

Rest 60-90 seconds between sets

 

C. Every Minute On the Minute for 9 minutes

1st: 30 single leg jack knives 

2nd: 15 leg raises

3rd: Max time, 1 attempt L-sit hold on the ground

 

Options

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

B. 70/43kg – 155/95lb. —> 52/34kg – 115/75lb.

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

 

Back Squat  

ΕΜΟΜ 10 Minutes of

5 reps @ 60% 

 

Warm up

Sets 4-5 reps until you reach 60%. 

Goal 

Improve form and consistency. Go with a set of 5 repetitions every minute for 10 minutes (50 reps total)

Movements

Focus on a straight back, slow controlled descents and fast explosive ascents at a steady tempo. 

 

Gymnastics Skill

Practice slalom handstand walk 

 

Goal & Movements

Work for 10-15 minutes on slalom handstand walk. Mark a 10-meter handstand walk distance and place marks every 2 meters. Ideally, slalom through the marks for an unbroken 20-meter distance back and forth. Alternatively, work on unbroken 10-meter distances.

Options

Practice regular handstand walk

 

Gymnastics Pull Strength 

A. For form

5 sets of

Max strict pull-ups with vest 9/6kg – 20/14lb.

Rest as needed between sets

 

Rest 3 minutes 

 

B. For form

5 sets of

2 touch and go leg-less rope climbs 4,6 meters – 15ft.

Rest as needed between sets

 

Warm up

Shoulder mobility

Then,

2 rounds of

4 strict pull-ups + 20 seconds chin up hold

30 seconds, Hollow hold

4 rope pull-ups

Goal & Movements

Focus on proper form and full range of motion. In part A push yourself to perform as many reps as you can in each set, take adequate rest between sets (> 90 seconds) in order to effectively perform the sets. In part B move fast on the rope with coordinated leg movements, kicks or kipping, to assist your upper body. Ascend, descend and instantly touch the ground (< 1 second) then start ascending again for the 2nd consecutive rep.

Options

Vest —> bodyweight

Leg-less —> regular rope climbs

 

Engine 

4 sets of

AMRAP 6 Minutes of

Bike-erg, 600/500 meters 

75 double-unders

30/23 calories, Ski-erg

75 double-unders

Max distance, Bike-erg

Rest 3 minutes between sets 

 

Goal & pace

Try to have high performance in each set by achieving each time the distance of the 1st set. Move fast through the ergometers and the double-unders. Be explosive on the bike and the ski and go the double-unders unbroken for as long as you can. On the bike-erg max distance maintain a progressively increased pace. Once you get on the bike try to regulate your breathing and increase your pace as you recover. 

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Cardio

Run, 800 meters @ easy pace

Row, 800 meters @ moderate pace

Run, 400 meters @ fast pace 

Row, 200 meters @ very fast pace

 

Hang Power Clean (below knees)

2×3 @ 50%

2×3 @ 60%

2×2 @ 70%

1×1 @ 75%

5×1 @ 80%

 

Warm up

3 sets of

3 clean pull + 3 hang power cleans + 3 half squat position pauses 2” @ 20/15kg barbell

Then, 

Sets of 2 hang power cleans until 50%.

Goal

Work on explosiveness and confidence on the hang position. The position of the barbell is 10cm below the knees. Rest no less than 90 seconds between sets. 

Movements

First deadlift the barbell to hip height and then drive it just below your knees, focus on an explosive pull and a solid receiving position. Make sure you drive smoothly and under control the barbell back to the hip crease. Avoid spending time under tension holding the barbell at the hang position. Reposition swiftly and continue to the next rep.

 

Clean Pull from Hang (below knees)

2×3 @ 80%

2×3 @ 90%

2×3 @ 100%

 

Warm up

Continue from the percentage you left the hang power clean. 

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 10cm below the knees. Shortly pause at that height and continue the pull by increasing speed and extending your body until you finish the movement with an explosive shoulder shrug. Drive every time the barbell to the below-knees position and keep it close to your body’s vertical line.

 

Conditioning

For time

Bike-erg, 800 meters 

Then

21 power snatches 43/30kg

21 box-jumps 61/50cm – 24/20” 

Then

Bike-erg, 800 meters 

Then

3 rounds of

7 power snatches 61/43kg – 135/95lb.

7 box-jumps 76/61cm – 30/24”

Cap: 15 minutes

 

Warm up

Bike-erg, 1000 meters @ easy pace

Then,

Build up to 61/43kg – 135/95lb. of power snatch

then

6.8.10 reps of

Power snatches 20/15kg barbell 

Box step-ups

Goal & Movements

Maintain a fast steady pace on the bike that will allow you to move efficiently on the exercises. Ideally, go the lightweight snatches unbroken and maintain a sustainable pace on the box-jumps. Prefer to use touch and go technique on both exercises. Alternatively, break the snatches into a big and no more than 2-3 manageable sets with short to minimum rest between. The heavyweight snatches are broken into rounds and this allows you to go each round unbroken. If this is not possible, start each round with solid single lifts and, if you feel confident enough, try to finish with a touch and go set.

Options

61/43kg – 135/95lb. —> 52/37kg – 115/80lb.

 

Accessory Work

A. 10.8.6.4.2 reps of

Strict pull-ups

Max reps, Shoulder presses 10/5kg – 22,5/10lb.

Rest 90 seconds between sets 

 

B. For form

100 triple-unders 

Every break 5 double kettlebell deadlifts + 4 double kettlebell hang power clean + 3 double kettlebell shoulder to overhead 24/16kg – 53/35lb.

 

Options

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

Triple-unders —> x2 double-unders

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

 

Barbell Cycling 

A. For form

3 rounds of

3 squat cleans 61/43kg – 135/95lb.

5 thrusters 61/43kg – 135/95lb. 

7 clean & jerks 61/43kg – 135/95lb.

 

Rest 3 minutes 

 

B. For form

6 rounds of

3 squat cleans 43/30kg – 95/65lb.

5 thrusters 43/30kg – 95/65lb.

7 clean & jerks 43/30kg – 95/65lb.

 

Warm up

3 sets of

2 clean pull + 2 hang power cleans + 2 hang squat clean + 2 jerk + 2 thruster @ 20/15kg barbell

Then, 

Sets of 1 squat clean + 1 thruster + 1 cleans until  61/43kg – 135/95lb. 

Goal & Movements

The goal is to move steadily and efficiently with the barbell. Focus on technique and try to move throughout the session at a steady sustainable tempo. Go the squat cleans with single lifts and minimum rest between lifts, after your complete the last squat clean immediately continue with the thrusters and try to complete them unbroken. Ideally go the clean & jerk unbroken with power cleans and touch & go technique on both ground and shoulders, alternatively, go with single lifts with minimum rest between.

 

Engine – Running 

8 sets of

500 meters @ 1’40”-2’00” or 3’20”-4’00”/km

Rest 2 minutes between

 

Warm up

15 minutes @ easy pace

Then,

20 meters of

Front swings

Side cross swings

Front leg raise toe taps

Then,

3 x 50 meters sprints.

Goal & Pace

Work at a pace within 93-97% of your Vo2max and try to keep it steady throughout the 10 sets.

Cool down

10 minutes @ very easy pace

Options

8 —> 6 sets of

Run, 500 meters @ 1’40”-2’00” or 3’20”-4’00”/km

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Cardio

10.20.30.40 reps of

Double-unders

5.10.15.20 calories of

Assault or Echo bike

 

Squat Snatch 

2×2 @ 60%

2×2 @ 70%

2×2 @ 75%

4×1 @ 80%

 

Warm up

2 sets of

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

Then,

Sets of 2 squat snatches until 60%.

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.

 

Snatch Pull from floor to knees (2” pause)

3×2 @ 90% of Max Squat Snatch 

3×2 @ 100%

 

Warm up

Continue to the snatch pulls from where you left the squat snatches. 

Goal

Work on starting pull. Go with single lifts, rest no less than 2 minutes between sets, no more than 10 seconds between lifts.

Movements

Focus on a slow, strong starting pull until the barbell is at knee height. Once you reach this position pause for 2 seconds, maintain your stance solid and perfect and then drive the barbell slowly back to the ground.

 

Conditioning

2 sets of

AMRAP 7 Minutes of

Buy in: Row, 30/23 calories 

Then

1.2.3..etc reps of

Rope climbs 4,6m – 15ft

2.4.6..etc reps of

Double dumbbell devils press 22,5/15kg – 50/35lb.

Rest 3 minutes between sets 

 

Warm up

50 calories, Row @ easy pace 

Then,

6.7.8 reps of

Rope pull-ups

Down-ups

American swings 20/12kg – 44/26lb.

Goal & Movements

Try to achieve high performance in each set. Push explosively through the calories on the rower yet at a pace that will allow you to perform efficiently the exercises of the couplet. Move fast on the rope finding solid footings to squat and assist your upper body, descend smoothly by sliding down and jumping on the ground. On the devils presses maintain a steady sustainable pace throughout the session. The transitions will make the difference, as reps with each round increase make sure you control the time you rest between exercises.

Options

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

 

Accessory Work – Core strength 

A. 4 sets of

10 double kettlebell deadlifts  24/16kg – 53/35lb.

20 meter, Double kettlebell front rack carry 

10 double kettlebell gorilla rows 

Rest 60-90 seconds between

 

B. 3 rounds of

20 crunches

18 arch rocks

16 V sit-ups

14 back extensions 

12 strict toes to bar 

10 windshield wipers

 

Options

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

 

Back Squat

1×5 @ 65%

1×4 @ 75%

1×3 @ 80%

4×2 @ 85%

 

Warm up

Sets of 3-4 reps until you reach 65%.

Goal

Improve form. Rest no less than 90 seconds between sets. 

Movements

Focus on a straight back and slow controlled squats at a steady tempo.

 

Gymnastics Press Stamina 

For form

10 strict deficit handstand push-ups 20/10cm – 8/4”

20 strict deficit handstand push-ups 10/5cm – 4/2”

30 strict handstand push-ups

 

Warm up

6.8.10 reps of

Shoulder taps

Hand release push-ups

30 seconds, Handstand hold

Goal & Movements

Focus on control and full range of motion. Go unbroken for as long as proper form allows, always break 2-3 reps before you feel like reaching muscle failure. 

Options

Deficit —> regular strict handstand push-ups

*Go with regular or shorter height of deficit if you can’t perform at least  5 unbroken reps in each height while fresh.

 

Engine

12 sets of

AMRAP 90 Seconds of

8 bar-facing burpees over*

Max calories, Assault or Echo bike

Rest 30 seconds between sets

*Add 2 reps of burpees in every 2nd set 

 

Goal & Movements

Try to achieve high performance in each set. *In each 2nd set add 2 reps to the bar-facing burpees over e.g. 8.8.10.10.12.12.14.14.16.16.18.18 reps. Maintain a steady sustainable pace on both exercises throughout each round and the whole session. You will see your calories dropping with each round but your effort and performance should remain high.

Mindset

Little by little, a little becomes a lot.


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  

Ski-erg, 400 meters @ easy pace

10 bar-facing burpees with step-up

Ski-erg, 200 meters @ modarate pace

10 bar-facing burpees without step-up

 

Squat Clean 

2×2 @ 60%

2×2 @ 70%

2×2 @ 75%

4×1 @ 80%

 

Warm up

2 sets of

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

Then, 

Sets of 2 squat cleans until 60%.

Goal

Improve explosiveness and technique. Rest no less than 60-90 seconds between sets.

Movements

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

 

Clean Pull

3×2 @ 85% of Max Squat Clean 

2×2 @ 90%

2×1 @ 95%

 

Warm up

Continue from the percentage that you left the squat clean. 

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

100 double-unders

18 ring muscle-ups 

100 double-unders

12 overhead squats 83/61kg – 185/135lb. 

100 double-unders

9 ring muscle-ups 

100 double-unders

6 overhead squats 83/61kg – 185/135lb. 

Cap: 20 minutes

 

Warm up

Build up to 83/61kg – 185/135lb. of overhead squat

Then,

2 rounds of

20 double-unders

8 ring dips

20 double-unders

4 ring pull-ups

20 double-Unders

2 overhead squats 

Goal & Movements

Go the double-unders unbroken for as long as you can, if you break take a short breath and immediately continue with the remaining reps. Prefer to break the high-rep round of muscle ups into a big and 1-2 smaller sets with minimum rest between. Ideally, go the other rounds unbroken, if this is not possible break the round of 12 reps as well, yet make sure you perform even faster transitions between rounds and exercises. The goal is to go the overhead squats steadily and unbroken. If you are comfortable with barbells squat snatch, if not prefer to clean and then drive the barbell overhead either with a jerk, a back jerk or a snatch balance. Find a solid overhead position and go for controlled overhead squats.

Options

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

*Go with chest. To bar pull-ups if you can’t perform at least 8 unbroken muscle-ups while fresh 

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

 

Accessory Work

A. Double dumbbell Bulgarian split squats 

4 sets of 10 reps each leg 15/10kg – 35/22,5lb.

Rest 60-90 seconds between sets

 

B. For form 

6.8.10.12 reps of

Goblet alternating single-leg squats 24/16kg – 53/35lb. 

Single-arm kettlebell snatches 

Kettlebell windmills*

*half reps of each round right arm, half left arm

 

Options

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

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

 

Strength/Gymnastics

For form

2 rounds of

20 chest to bar pull-ups

20 meters, Handstand walk

20 meters, Double kettlebell front rack lunges 24/16kg – 53/35lb.

Then

2 rounds of

10 bar muscle-ups

10 meters, Handstand walk

10 meters, Double kettlebell overhead lunges 24/16kg – 53/35lb.

 

Warm up

2 rounds of

8 inverted rows 

8 hand release push-ups

6 goblet lunges*

6 kipping pull-ups

4 single-arm kettlebell push presses*

4 single-arm kettlebell overhead lunges* 

*20/12kg – 44/26lb. 

Goal & Movements

Ideally go the gymnastic exercises unbroken and break the handstand walk and the front rack/overhead lunges into 10-meter unbroken distances. Alternatively, break the gymnastic exercises into a big and a smaller set with short to minimum rest between and the overhead lunges into 5-meter unbroken distances.

Options

20 meters, Handstand walk —> 6 wall-walks

10 meters, Handstand walk —> 3 wall-walks

*Go with wall-walks if you can’t perform at least 5 unbroken meters of hs walk while fresh

Chest to bar pull-ups —> pull-ups 

**Go with pull-ups if you cant perform at least 10 unbroken chest to bar pull-up while fresh 

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

 

Engine – Rowing

A. 3 sets of

Row, 1500 meters @ 22 strokes/minute

Rest 2 minutes between sets

Pace: 2km PR pace +16 seconds

 

Rest 5 minutes

 

B. 2 sets of 

Row, 600 meters @ free rate

Rest 1 minute between sets 

Pace: 2km PR pace + 7 seconds

 

Warm up 

800 meters @ easy pace 

Goal

The session consists of 2 portions, in each portion you have to maintain a certain pace and stroke rate and be consistent throughout. Make sure you primarily keep steady strokes and then achieve the prescribed time/distance pace. In the second portion strokes are free; find the optimal stroke rate for you considering that more strokes mean higher heart rate and less strokes mean more powerful pulls. Start with fewer strokes and increase progressively.

Cool down

800 meters @ easy pace 

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Cardio  

9.12.15 calories of

Assault or Echo bike

Run, 400 meters 

 

Jerk from blocks

3×5 @ 60%

3×3 @ 70%

3×1 @ 80%

 

Warm up

3-4 sets of

4 presses + 3 push presses + 2 jerks @ 20/15kg barbell

Then, 

Sets of 3 jerks until 60%.

Goal

Use blocks to receive and drop the barbell after each lift in order to explicitly focus on technique and explosiveness. Prefer to work on the technique of split jerk. Rest no less than 60 seconds between sets.

Movements

Focus on an explosive push and a fast drive under the barbell. Work on the position of the feet on the split jerk and focus on a deep receiving position.

 

Shoulders Press

5×6 @ 65%

 

Warm up

3×8 shoulders presses @ 20/15kg barbell

Then, 

Sets of 4 reps until 65%.

Goal

Improve strength. Rest no less than 60 seconds between sets.

Movements

Keep your legs and hips straight and still and focus on using only your shoulders to push the barbell overhead.

 

Conditioning 

A. AMRAP 6 Minutes of

12/8 calories, Ski-erg

4 front squats 70/52kg – 155/115lb.

 

Immediately into 

 

B. 4 Minutes to find

1 RM Power Clean

 

Warm up

Build up to about 90% of your 1 RM power clean + 2 front squats

Then,

3 rounds of

8/5 calories, Ski-erg @ fast pace 

5 goblet squats 24/16kg – 53/35lb. 

Goal 

The goal is to put maximum effort in the AMRAP part of the session and still manage to achieve a heavy lift as close to your PB as possible.

Movements

Move steadily through the biggest part of the session, 4+ minutes, and then push harder by shortening your transitions. Go the ski at a fast yet manageable pace and go for unbroken sets of front squats, perform smooth transitions that will allow you be efficient in both exercises. Once you complete the AMRAP you have 6 minutes to find a 1RM power clean. 

 

Accessory Work

A. 4 sets of 

6 single-arm dumbbell push presses 30/22,5kg – 65/50lb.

7 dumbbell overhead squats 

8 dumbbell step-over box (carry anyhow)

Rest 60-90 seconds between sets

*switch arms with each set

 

B. 4 supersets of

8 double dumbbell bicep curls 15/10kg – 35/22,5lb.

12 tricep extensions with long band 

Rest 60 seconds between

 

Options

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

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

 

Strongman

A. Yoke carry

Build to a heavy 10-meter unbroken distance 

 

B. For time

50 meters, Yoke carry* 

 

Warm up

2×10 meter distances @ empty yoke

Goal 

This workout consists of 2 parts. In part A find the heaviest load which you can carry for 10 unbroken meters. In part B reduce the max carried weight by 40/20kg – 95/45lb. and try to complete 50 meters (broken into 10-meter distances back and forth) as fast as you can.

Movements

Progressively increase weight on the yoke as you carry it for 5-meter unbroken distances. Once you reach a heavy load, attempt a 10-meter unbroken distance and continue in this fashion until you fail to complete the distance unbroken.

 

Max Effort 

For time

Run, 400 meters

Then

8.6.4.2 reps of

Power snatches 61/43kg – 135/95lb.

Bar-facing burpees over 

Cap: 5 minutes

 

Warm up

Build up to 61/43kg – 135/95lb. of power snatch

Then,

200 meters, Run @ easy pace

Then, 

1.2.3 reps of

Power snatches

2.3.4

Bar-facing burpees over

200 meters, Run @ fast pace

Goal & Movements

Run at a fast pace (use an assault bike or run outdoors), then go straight to the couplet. The descending reps give you the psychological advantage, ideally, try to go the snatches unbroken with touch and go technique and maintain a steady pace on the burpees throughout the session. Alternatively, go the snatches with solid single lifts at a fast tempo. 

 

Engine – Running

2000 meters @ easy pace

1000 meters @ 4’40”-5’40”/km

1000 meters @ easy pace

1000 meters @ 4’20”-5’20”/km

1000 meters @ easy pace

1000 meters @ 4’00”-5’00”/km

 

Goal & Pace

Run a total distance of 7000 meters in which the pace alternates between easy pace and given pace (progressively increased). Use the easy pace distance to regulate your breathing and select a pace within the given time frames that you will able to efficiently increase with each distance. 

Cool down

5 minutes @ jogging

Options

1000 —> 800 —> 600 meters @ given paces 

Always maintain a 1000-meter easy run between fast portions.

Yoga flow 

 

Rest your body, ease your mind…