January 11, 2020

Aerobic Capacity

Aerobic Capacity Warm-Up
EMOM x 12"
A. Row (feet out/strapless)
B. Banded Good Mornings
C. Band around the rig (row motion)
D. Banded Deadbugs
Metcon (Distance)
Pacing
5:00 @20 spm
Rest 1"
5:00 @70% of 500m TT rate
Rest 1"
4:00 @23 spm
Rest 1"
4:00 @75% of 500m TT rate
Rest 1"
3:00 @26 spm
Rest 1"
3:00 @80% of 500m TT rate
Rest 1"
2:00 @29 spm
Rest 1"
2:00 @85% of 500m TT rate
Rest 1"
1:00@32 spm
Rest 1"
1:00 @90% of 500m TT rate
Row – 4:00 Time Trial (Distance)
Time Trial for Distance and Cals
4:00 max effort row

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282