“5K Run” Aerobic Capacity/Spartan SGX Training – Thursday September 22nd, 2022
Aerobic Capacity 5k Run (Time) Max Effort 5k Run Goal Pace: 30-50 Seconds Slower Than 1 Mile PR Pace
2022 09 21
“Zone 2 Cardio – Bike” Aerobic Capacity/Spartan SGX Training – Tuesday September 20th, 2022
Aerobic Capacity Zone 2 Cardio - Bike (Distance) Assault/Echo Bike Conditioning 40 Minutes at Zone 2
2022 09 19
“LT-5008” Aerobic Capacity/Spartan SGX Training – Thursday September 15th, 2022
Aerobic Capacity LT-5008 (7 Rounds for time) 1600 Meter Run 2 × 400 Meter Run 800 Meter Run 2 × 300 Meter Run 600 Meter Run -3:00 Rest Between Each Run- 1600: 40-60 Seconds Slower Than 1 Mile PR Pace 400s: ~1 Mile PR Pace 800: 30-50 Seconds Slower Than…
2022 09 14
“800 Meter Run” Aerobic Capacity/Spartan SGX Training – Thursday September 8th, 2022
Warm-up (No Measure) 2 Rounds: 100 Meter Run at 400 Meter Pace 200 Meter Walk Directly Into... 300 Meter Run at 800 Meter Goal Pace -Rest 5 Minutes- 1 Round: 200 Meter Run at 800 Meter Goal Pace 400 Meter Walk Aerobic Capacity 800m Run (Time) Max Effort 800m Run
2022 09 07
“Zone 2 Cardio – Row” Aerobic Capacity/Spartan SGX Training – Tuesday September 6th, 2022
Aerobic Capacity Zone 2 Cardio - Row (Distance) Row Conditioning 40 Minutes at Zone 2 Longer aerobic session at a zone 2 heart rate.
2022 09 05
“AT-1507” Aerobic Capacity/Spartan SGX WOD – Thursday September 1st, 2022
Aerobic Capacity AT-1507 (4 Rounds for time) 30:00 Easy Aerobic Run -5:00 Rest- Then, 100 Meter Sprint 150 Meter Sprint 2 × 200 Meter Sprint -2:00 Rest Between Sprints-
2022 08 31
“Cross Country” Aerobic Capacity/Spartan SGX WOD – Tuesday August 30th, 2022
Aerobic Capacity Cross Country (Calories) [For Total Calories] 5-4-3-2-1: Minute Row Minute Ski 30 minutes of constant movement. Aim to hold a consistent number of calories each minute.
2022 08 29
“LT-10007” Aerobic Capacity/Spartan SGX Training – Thursday August 25th, 2022
Aerobic Capacity LT-10007 (12 Rounds for time) 5 × 400 Meter Run 4 × 400 Meter Run 3 × 400 Meter Run -0:40 Rest Between Runs- -5:00 Rest Between Sets- -All Runs: 30-50 Seconds Slower Than 1 Mile PR Pace-
2022 08 24
“Zone 2 Cardio – Bike” Aerobic Capacity/Spartan SGX Training – Tuesday August 23rd, 2022
Aerobic Capacity Zone 2 Cardio - Bike (Distance) Assault/Echo Bike Conditioning 40 Minutes at Zone 2 Longer aerobic session at a zone 2 heart rate. If using a heart rate monitor, 180 - Age = Target Heart Rate.
2022 08 22
“VO2-5001” Aerobic Capacity/Spartan SGX Training – Thursday August 18th, 2022
Aerobic Capacity VO2-5001 (9 Rounds for time) 9 Rounds: 300 Meter Run 100 Meter Recovery Walk 300s: 30-50 Seconds Slower Than 1 Mile PR Pace
2022 08 17