Category: .Endurance/Marathon


Sunday:
5K time trial

Monday
Work up to 2 rep max power clean

Then…

WOD:
10 rope climbs
Calorie row (100/80)
5 rope climbs
Calorie row (50/40) View full article »

Tuesday
Standard Class:
Pull-up practice
WOD: Partner Running “Angie”
400m run
100 pull-ups
400m run
100 push-ups
400m run
100 sit-ups
400m run
100 air squats
400m run View full article »

Great endurance workout from Jerred Moon. Can really help you get a sense of pacing as well.

It takes over an hour though: 20 400m runs, with 2 min. rest between each one.
Miles 1, 3 and 5: Work pace
Miles 2 and 4: Rest pace (5 seconds slower)
Watch the video to see how to do it:

Sunday
Run 10 k

Monday
Short Interval:
6 x 200m @ 75% (focus on mechanics) View full article »

Sunday
Run 10 miles

Monday
Short Interval:
8 x 200m @ 85% View full article »

Sunday
Run 18 miles @ marathon pace

Monday
Short Interval:
4 x 200m @ 85%
:60 rest

WOD:
“Grace”
30 Clean & Jerks (135/95) View full article »