Wednesday 04.05.23

“Aston Villa”
Every 10:00 minutes, 4 sets, Complete the following:
600m Run
50/40 Cal Row
40/30 Cal Echo

Reverse Direction each new set

Time Cap 9:00 minutes / set

Use the first round to identify your paces for the remainder of the workout. Start below your threshold and increase output each new set. Hopefully each set is faster than the previous set.

Primary Objective: Complete work under 9:00 minutes each set
Secondary Objective: Push the last movement of each set either the Echo or the Run. Aim to complete the bike sub 2:00 and sub 2:15 for the run

RPE: 8/10

Stimulus: Aerobic / Lactic Threshold

QuickFit
5 Sets, For Time:
25/15 Push Ups
20 V-Ups
10 Alternating Single Arm Devil Press (light weight)

Rest 1:00 between sets