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Week 3
GBAGBT
Posts: 10 Member
Workout 1: 10 rounds of 1 minute at 2k pace + 5s, 1 minute at 2k+20s, 1 minute at 2k+35s-->This should be done continuously, so 30 minutes straight through.
Workout 2: Lift--> AMRAP (as many reps as possible) in 5 minutes (should be between 70-120 reps, then 3-4 sets of 8-15 reps (heavy)-->pick 2-3 exercises plus core-->deadlift, pulldowns, box jumps, jumpies (with dumbbells in each hand), leg press, shoulder press, bench press, bicep curls, tricep extensions, any other lifts you particularly like (focus on legs, back and shoulders)
Workout 3: 30 rounds of: 30s on, 30s off -->do 10 rounds of 26 spm, 10 at 28, and 10 at 30
Workout 4: Lift (same as workout 2)
Workout 5: 30 minute steady state
Workout 6: 1000 meter test and 500 meter test (take as much break in between as you need)
Workout 2: Lift--> AMRAP (as many reps as possible) in 5 minutes (should be between 70-120 reps, then 3-4 sets of 8-15 reps (heavy)-->pick 2-3 exercises plus core-->deadlift, pulldowns, box jumps, jumpies (with dumbbells in each hand), leg press, shoulder press, bench press, bicep curls, tricep extensions, any other lifts you particularly like (focus on legs, back and shoulders)
Workout 3: 30 rounds of: 30s on, 30s off -->do 10 rounds of 26 spm, 10 at 28, and 10 at 30
Workout 4: Lift (same as workout 2)
Workout 5: 30 minute steady state
Workout 6: 1000 meter test and 500 meter test (take as much break in between as you need)
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