So. 1. März
a) mobility 3min
1:00 each
instep rotation
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. ring rows
2. bike/ski
3. straight leg sit ups
4. squat jumps
c) conditioning 35min
emom 35min (7 rounds)
1. 20-30 russian twists
2. 10-15cal bike/ski
3. 6-10 strict pull ups
4. 12-16 double db box step ups (50cm)
5. rest
Sunday Endurance for Open Gym
“threshold pyramids” protocol
choose: run, bike, row, or ski
main set
1-2-3-4-3-2-1 min work
[rpe 7-8]
1-2-3-4-3-2-1 min easy
[rpe 1-2]
aerobic power [lactate threshold]