1k/900/800/700/600/500/400/300/200/100m.
rest 2:00
start at 2:03, 3sec increase every set.

Warm up

5000m 2:02/500m, 18spm

Warm up

500m x 12 rest 1:00
2 @ 1;53, 2 @ 1:52, 2 @ 1:51, 2 @ 1:50, 2 @ 1:49, 2 @ 1:48

Warm up

10k. Target 1:57/500m.....achieved 159:5/500 26spm

Warm up

1250m x 8 20/24spm
20spm @ 1:58
24spm @ 1:56
2:30 rest between each

Warm up

30 cal row, 30 dumbbell thrusters x 4

Warm up

3000m x 4’/ 2:00 rest, 2:02’@ 18 spm

Warm up

1000m 2k + 12 @ 22spm,
800m2k + 9 @ 24spm,
600m 2k + 5 @ 26spm
400m 2k - 1 @ 28spm
200m @ 30spm
1000m 2k + 4 @ 22spm<…

warm up

3 x 10min(5:00, 3:00, 2:00)
Set 1 = spm 18/20/22 (2:08, 2:06, 2:04)
Set 2 = spm 20/22/24 (2:05, 2:03, 2:01)
Set 3 = spm22/24…

warm up

warm down

1000 x 6
2 @ 1:54, 2 @ 1:53, 2 @ 1:52
2 mins rest

warm up

7500m total, 1500m splits at: spm 18/22/26/22/18
18 @ 2K + 20(2:08)
22 @2K + 16(2:04)
26 @2K + 11(1:59)

warm up

30:00 AMRAP
Row 250m,
10 kb squats, deadlifts, swings,
Row 500m
1:00 rest

4 x 800m / 3:00rest
2k rate (1:48)