Workout
Fartlek* 10K row/run
Back in my track days this was our typical weekend run…run a mile, sprint to the meter, jog 100M, sprint to the stop light, etc…
As I am rowing vs. running the examples below will reflect rowing…
Today lets do:
Warm up – easy rowing/running for 5 to 10 minutes
- Steady, hard pace (e.g. 2:00 – 2:30 pace @ 500M row) for 1000M
- Slow recovery (e.g. 2:40 pace @ 500M) for about 1000M
- Easy pace (e.g. 2:10-2:40) for 10 minutes with 60 second burst (1:50 pace) every 3 minutes
- Easy pace (e.g. 2:10 – 2:40) for 10 minutes with 10 second burst every minute
- repeat until you finish the 10K.
I like this type workout because I’ve done it in the past, it helps past the time (I worry about the efforts, intervals vs. the overall time) and it is more like a CrossFit workout vs. steady state running….enjoy!
tabata project?
finish each WO @ titanfit with random tabata intervals. could be box jumps, pushups, squats, lunges, jump rope, tuck jumps, sprints, etc.
thoughts?
man you are fast…i was going to get there.
what’s everyone else think? random tabata intervals pulled out of a hat to finish EVERY workout at herb’s?
Sorry, Herb, rough night shift Friday. Didn’t get up until 5 PM Saturday.
Struggled through the following
10 rounds:
4 Hang Power Snatch
4 OHS
4 OH Lunge
20 Ab Mat Sit-ups
17:25 – Sit ups were the rate-limiting factor.
Tabatas after the WOD sound great, esp. after ME days. I’m not so sure I’d love ‘em after somethig like the Filthy Fifty, though.
workout as RX’d
14:41
tabata intervals to end —> walking lunges. lowest round was 14
Warmup – Pull-up ladder
10 Rounds
WO – Front Squat
135 x1x2x3
3 Rounds
Tabata Lunges
Scored 17
KF
FS
45 x10 x2
135 x5 x2
185 x3 x2
225 x1, 2, 3 x3
last set of 2 and 3 done with arms crossed. YES I KNOW, I KNOW!
will do the 30-20-10 with Seth 2moro morn.
MM – 18:09
anyone else have wicked DOMS following the pullup ladder and tabatas?
jb