Workout: Thursday 04/28/2016

Choose 1 of the following for completion:

Rowing Intervals
5 Minutes on / :60 seconds rest
4 Minutes on / :45 seconds rest
3 Minutes on / :30 seconds rest
2 Minutes on / :15 seconds rest
1 Minute on
*For the “on’s” 250M @ 2K PR pace, 250M easy
Rest 3 Minutes
1 Minute on/ :15 seconds rest
2 Minutes on / :30 seconds rest
3 Minutes on / :60 seconds rest
4 Minutes on / 2:00 rest
5 Minutes on
*For the “on’s” 125M ALL OUT / 375M easy

Or

Running Intervals
3 x 600M Rest :75 seconds after each
2 x 200M Sprint Rest :75 seconds after each
+
Rest 4 Minutes
+
3 x 400M Rest :75 seconds after each
2 x 200M Sprint Rest :75 seconds after each
+
Rest 4 Minutes
+
3 x 400M Rest :75 seconds after each

Or

Airdyne Intervals
12 Sets
20 Calories Airdyne
Rest 1 Minute between sets

7 comments

  • Paul 28 Apr ’16

    5:15
    Row

    Rose
    Erika
    Delilah
    Carolyn
    Mike S.
    Tyler H.
    Oscar

    Run

    Rob
    Elizabeth
    Barbara
    Jake

    Bike

    Cathy
    Vince

    Reply
  • Paul 28 Apr ’16

    8:00
    Row

    Tim S.
    Stroup
    April
    Mike N
    Berenice
    Tina
    Linda

    Reply
  • Paul 28 Apr ’16

    9:00
    Row

    Jill
    Jenifer M.
    Cody

    Run

    Nico

    Bike

    Michael

    Reply
  • Tyler Rodems 28 Apr ’16

    Noon
    Row

    Aileen
    Brittany
    Felica
    Susan

    Run

    Ray
    Sam
    Tim R.
    Anthony

    Bike

    Briley

    Reply
  • Paul 28 Apr ’16

    4:00

    Row

    Jimmy
    Rich G.
    Dave
    Pat

    Run

    Dale
    Trapp
    Luke
    Lina
    Summer
    Jerriah

    Bike

    Chris B.

    Reply
  • Paul 28 Apr ’16

    5:00

    Row

    Rachel
    Ronnie
    Morgen
    Tommy
    David

    Run

    Andria
    Brian T.
    Mark
    Tasha
    Ira
    Julia
    Milly
    Jeff S.

    Bike

    Ed M.

    Reply
  • Paul 28 Apr ’16

    6:00
    Row

    Shelly
    Brent
    Abraham
    Carlos

    Run

    Jeremiah

    Bke

    Alberto

    Reply

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