Track Session: Week 11

Either Standard AMRAP Warm Up or Standard Running Warm Up

• Standard AMRAP Warm Up5 phút

  5 minutes

  • Butt Kickers20 reps

  • High Knees20 reps

  • Treadmill Lateral Steps40 reps

  • Lateral Lunges10 reps

• Standard Running Warm UpRun1600-3200 mThay bằng: RowErg / SkiErg

400m Repeats

Level 1 - 10-14 Rounds, Level 2 - 15-20 Rounds . Short, quick movements with relaxed legs. 60 seconds recovery. 4-minute time cap per run

• Run400 m · RPE 8

  Thay bằng: RowErg / SkiErg

• Nghỉ 1 phút

4-6 Rounds of 100m Strides @ RPE 9 with 30s Rest

• Run100 m · RPE 9

  Thay bằng: RowErg / SkiErg

• Nghỉ 30s

Standard Running Cooldown: 1600-3200m