March 14, 2020

Aerobic Capacity Class

Aerobic Capacity
10 sets of 200m intervals
SPM: 21-30
**21-22-23-…30**

3 rounds of
15 Hollow Rocks
15 Good Mornings
15 Leg Swings

Metcon (Distance)
1:00 boat chase until failure
**max distance until you fall below**
**start at 2:00/2:20 pace
**every 1:00 your 500m average has
to drop by 0:02**
Example, your 5k 500m pace is 2:00,
first minute you start at 2:00 pace before that minute is up, minute 2, you would need to drop 0:02 (so 1:58)

Rest

Metcon (Time)
6 rounds of
250m
Rest 1:00
*aim for 500m rate, if possible**

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