Aerobic Capacity

“Track Workout” Aerobic Capacity/Spartan SGX Training – Thursday November 2nd, 2023

Kris — Wed, 01 Nov 2023 17:11:02 +0000

“Track Workout” Aerobic Capacity/Spartan SGX Training – Thursday November 2nd, 2023 Kris Wed, 11/01/2023 - 17:11

Announcements

CFP FALL FESTIVAL is on Nov 18th @ 3pm. RSVP by 11/10 HERE https://bit.ly/cfpfallfestival Friends and family invited!!

Metcon (Distance) – Meet at Williams Field High School Track (Please park at the church and walkover at 5:15am)

5 Minutes at RPE3

-Rest 90 Sec-

1 Minutes at RPE8

5 Minutes at RPE3

2 Minutes at RPE6

-Rest 90 Sec-

1 Minutes at RPE8

4 Minutes at RPE3

2 Minutes at RPE6

-Rest 90 Sec-

1 Minutes at RPE8

3 Minutes at RPE3

2 Minutes at RPE6

-Rest 90 Sec-

1 Minutes at RPE8

2 Minutes at RPE3

2 Minutes at RPE6

Total: 32 Minutes

Cooldown

Cool Down

2 minute easy bike

2 minute walk

“Track Workout” Aerobic Capacity/Spartan SGX Training – Thursday October 26th, 2023

Kris — Wed, 25 Oct 2023 17:10:07 +0000

“Track Workout” Aerobic Capacity/Spartan SGX Training – Thursday October 26th, 2023 Kris Wed, 10/25/2023 - 17:10

Metcon (6 Rounds for distance)

6×5 Min at Easy Pace w/1 Min Rest between reps

Workout Details: Record your distance in your first interval. Return back to starting point on next interval. Focus on matching the same (5min) amount of time to run same distance. Only look at watch after you cross your finishing line. Goal is to match your first rep distance in reps 2-6
Rich Froning Estimated Paces:

Run Paces per 100m

Easy: 30sec/100m

Cooldown

2 minute easy bike

2 minute walk

“Track Workout” Aerobic Capacity/Spartan SGX Training – Thursday October 19th, 2023

Kris — Wed, 18 Oct 2023 17:12:21 +0000

“Track Workout” Aerobic Capacity/Spartan SGX Training – Thursday October 19th, 2023 Kris Wed, 10/18/2023 - 17:12

Metcon (Distance)

2 Sets:

4 Minutes at RPE5, 1 Min Rest

2 Minutes at RPE5, 1 Min Rest

3 Minutes at RPE5

*Rest 5 Min between sets.

Cooldown

400 meter walk

“Track Workout” Aerobic Capacity/Spartan SGX Training – Thursday October 12th, 2023

Kris — Wed, 11 Oct 2023 17:13:22 +0000

“Track Workout” Aerobic Capacity/Spartan SGX Training – Thursday October 12th, 2023 Kris Wed, 10/11/2023 - 17:13

Metcon (Distance)

Run: 20 Minute Test

20 Min at RPE10 (Record Meters)

“Track Workout” Aerobic Capacity/Spartan SGX Workout – Thursday September 28th, 2023

Kris — Wed, 27 Sep 2023 17:15:20 +0000

“Track Workout” Aerobic Capacity/Spartan SGX Workout – Thursday September 28th, 2023 Kris Wed, 09/27/2023 - 17:15

Metcon (Distance)

6 Min at RPE5-6

3 Min at RPE3

3 Min at RPE5.5,

6 Min at RPE3

2 Min at RPE5.5, 45 Sec Rest

2 Min at RPE2-3,

4x (10 Sec at RPE10, 50 Sec Rest)

Cooldown

2 minute easy run

2 minute walk

“Track Workout” Aerobic Capacity/Spartan SGX Training – Thursday September 21st, 2023

Kris — Wed, 20 Sep 2023 17:16:09 +0000

“Track Workout” Aerobic Capacity/Spartan SGX Training – Thursday September 21st, 2023 Kris Wed, 09/20/2023 - 17:16

Metcon (Distance)

8 Sets:

20 Sec at RPE8

90 Sec at RPE2-3

*No rest between reps or sets.

Cooldown

400m walk

“Track Workout” Aerobic Capacity/Spartan SGX Training – Thursday September 14th, 2023

Kris — Wed, 13 Sep 2023 17:19:58 +0000

“Track Workout” Aerobic Capacity/Spartan SGX Training – Thursday September 14th, 2023 Kris Wed, 09/13/2023 - 17:19

Aerobic Capacity/Spartan SGX Training

Metcon (Distance)

8 Min at RPE3, 3 Min Rest

3 Sets

2 Min at RPE7

3 Min at RPE3

*No rest between reps & 90 Sec rest between sets.

6x (30 Sec RPE9, 30 Sec RPE3, 30 Sec RPE1)

*No additional rest between reps or sets.

Cooldown

400m walk

“Track Workout” Aerobic Capacity/Spartan SGX – Thursday September 7th, 2023

admin — Wed, 06 Sep 2023 17:21:25 +0000

“Track Workout” Aerobic Capacity/Spartan SGX – Thursday September 7th, 2023 admin Wed, 09/06/2023 - 17:21

Announcements

Register for our FREE Bullet Proof Shoulders Clinic with Polaris PT next Saturday Sep 9th from 10-12pm. Register at front desk or in our Instagram bio! Free to the public as well so grab a friend!

Track Workout

Metcon (Distance)

3 Sets:

3 Min at RPE6-7

-2 Min Rest-

75 Sec at RPE7-8

-2 Min Rest-

45 Sec at RPE8-9

*Rest 5 Min between sets.

Cooldown

400m walk

“Track Workout” Aerobic Capacity/Spartan SGX Training Thursday Aug 31st, 2023

Kris — Wed, 30 Aug 2023 17:22:19 +0000

“Track Workout” Aerobic Capacity/Spartan SGX Training Thursday Aug 31st, 2023 Kris Wed, 08/30/2023 - 17:22

Aerobic Capacity/Spartan SGX Training

Metcon (2 Rounds for distance)

10 Minutes at RPE3

-Rest 2 Minutes-

5 Sets:

5 Minutes at RPE3

30 Second surge at RPE8

*No rest between reps or sets.

Cooldown

2 minute walk

“Track Workout” Aerobic Capacity/Spartan SGX WOD – Thursday Aug 24th, 2023

Kris — Wed, 23 Aug 2023 17:25:52 +0000

“Track Workout” Aerobic Capacity/Spartan SGX WOD – Thursday Aug 24th, 2023 Kris Wed, 08/23/2023 - 17:25

Aerobic Capacity/Spartan SGX

Metcon (3 Rounds for distance)

3 Sets:

2 Minutes at RPE6, 1 Min Rest

90 Seconds at RPE7, 1 Min Rest

60 Seconds at RPE8

*Rest 3 Minutes between sets.

Cooldown

400 meter walk