200317 #EVERYDAMNDAY WORKOUT - CAPACITY
200317 CAPACITY . Preparation / warm up – . 10:00 mins of a foam roller Hamstrings Quads Glutes Squat to stand . Workout – . Increasing intervals to build your endurance and aerobic capacity. Pick a pair of movements Perform them as follows in the work/rest interval. #1 for 03/30. #2 for 60/30 #1 for 903/0 #2 for 120/30 i.e. always a 30s rest but an incremental build each interval duration. . Buy in – . Nil. Just your foam roller work. . Movements - Assault bike & Treadmill. BFSU & Push ups. Rower & Ski Erg. Air squats & walking lunges. . Advice – . If at home and no equipment, replace the bike etc with shuttle runs, skipping, bodydrops, high needs, Kicksits. Pick a movement you can perform with pace to tax your breathing. Our aim of teh workout is to slowly hit our endurance limits but push to keep the same pace as earlier intervals. . Finisher – . Nil.. . Post WOD – . 8:00 mins and redo your warm up stretch routine.
200317 CAPACITY . Preparation / warm up – . 10:00 mins of a foam roller Hamstrings Quads Glutes Squat to stand . Workout – . Increasing intervals to build your endurance and aerobic capacity. Pick a pair of movements Perform them as follows in the work/rest interval. #1 for 03/30. #2 for 60/30 #1 for 903/0 #2 for 120/30 i.e. always a 30s rest but an incremental build each interval duration. . Buy in – . Nil. Just your foam roller work. . Movements - Assault bike & Treadmill. BFSU & Push ups. Rower & Ski Erg. Air squats & walking lunges. . Advice – . If at home and no equipment, replace the bike etc with shuttle runs, skipping, bodydrops, high needs, Kicksits. Pick a movement you can perform with pace to tax your breathing. Our aim of teh workout is to slowly hit our endurance limits but push to keep the same pace as earlier intervals. . Finisher – . Nil.. . Post WOD – . 8:00 mins and redo your warm up stretch routine.