WARM UP

4mins
10 Russian swings
10 Spiderman push ups

MOBILITY

Posterior hip cap distraction
Peanut crunches
Athletes choice
Athletes choice

SKILL/STRENGTH

Good mornings 5,5,5,5,5
Do 10 strict pull ups between rounds

WOD

“Helen”

3 Rounds for time of
Run 400m
21 Kettlebell swings 24/16kg
12 Pull ups

COMPETITORS WORK

1. 10mins to find 5RM back squat
2. 21-15-9-6-3Strict Handstand Push UpFront Squat 88.5/57kgBurpee
3. “Helen”

COMPETITORS TRACK, ROW AND SWIM WORKOUTS

Track Workout

4 rounds: 800m, 300m with rest as prescribed below between rounds (that includes a 200m easy jog).

Total: 5200m

Track Workout Details

Run a moderately paced 800m, no rest between intervals, run 300m hard, & rest as prescribed below. Perform 200m easy jog during the prescribed rest. This workout will develop your ability to recruit your fast twitch muscle fibers that have been developed during your high strength & power barbell movements.

Track Workout Pacing

800m pace: Hit the prescribed pace in the table. The 800m pace is moderate. Stay in control.

300m pace: This is the core of the workout. I want a strong “kick” during this interval. This pace should look familiar because it is an exact match to the 300s from last week.

Rest between rounds: I would recommend finishing the 300m hard interval, rest for 30-60sec allowing the heart rate to drop under 70% of your max, then perform the easy 200m easy jog. The 200m easy jog should take about 2min.

Mile PR Time	800m target	100m pace	300m target	100m pace	Rest between rounds
5:00	3:04	23	51-52	17	4min
5:20	3:16	24.5	54-55	18	4min
5:40	3:28	26	57-58	19	4min
6:00	3:40	27.5	60-61	20	4min
6:20	3:52	29	63-64	21	4min
6:40	4:04	30.5	66-67	22	4min
7:00	4:16	32	1:09	23	4min
7:20	4:28	33.5	1:12	24	5min
7:40	4:40	35	1:15	25	5min
8:00	4:52	36.5	1:20	27	5min
8:30	5:04	38	1:25	28	5min
9:00	5:20	40	1:30	30	5min
10:00	5:52	44	1:40	33	5min

Row Workout

7 rounds

200m easy tempo

200m moderate tempo

200m hard tempo

30sec rest

200m max effort

30sec rest

Row Workout Pacing

Easy = 2000m PR pace plus 15-30sec/500m

Mod = plus 10-15sec/500m

Hard = plus 5-10sec/500m

Max effort = Max effort

Swim Workout

100 warm up

6×25 finger-tip drag drill (high elbows) w/ 20sec rest

6×75 swim descend 1-3, 4-6 (slow to fast) w/ 40sec rest

6×25 single arm drill w/ 20sec rest

6×75 pull w/ 40sec rest

6×25 kick w/ fins w/ 20sec rest

6×75 fast swim with fins w/ 40sec rest

100 cool down