Swim WOD
10 fifty meter sprints on the minute
(for example: if it takes you 45 seconds to complete 50 meters then you have a 15 second rest before starting your next 50 meters)
Rest 3 mins
swim 200 meters easy
23
MAY
MAY
0
Bike WOD
Watt Bike
Tabata Cycle (8 mins)
20 seconds on 10 seconds off (damper setting at 1)
Rest or spin for 5 mins
Tabata Cycle (4 mins)
20 seconds on 10 seconds off (damper setting at 4)
22
MAY
MAY
Run WOD
Tabata runs (8 mins)
20 seconds on 10 seconds off
Rest 5 mins
Tabata row (4 mins)
20 seconds on 10 seconds off
mobility
20
MAY
MAY
Swim WOD
5 x 200 meters
Rest 2-3 mins between rounds
Swim 300 meters after completing the 5 rounds of 200 meters
16
MAY
MAY
Bike WOD
Watt Bike
5 x 1,000 meters
Rest 2 – 3 mins between rounds
Ride 3,200 meters after completing the 5 rounds of 1,000 meters
15
MAY
MAY
