Submitted by aaron on Tue, 12/30/2014 - 23:16
Warm up F
10 min Aerobic 120-140HR
3 sets (4 min Rest)
4 mins of (30 secs @Anaerobic Capacity / 30 secs @Tempo Pace)
*Watt pace is listed below. This is the lower end of the pace. Stay above watt number listed for given duration.
then…
3 Rounds
8-12 Strict Pull Ups
8-12 RDL
90 sec Front Plank w/ 4 sec emphasis on exhale
10 min Cool Down
|
Anaerobic Capacity |
Tempo |
|
|
Brad |
342 |
217 |
|
Ike |
354 |
224 |
|
Geno |
248 |
157 |
|
Mark |
328 |
207 |
|
Gold |
312 |
198 |
|
Doug |
276 |
175 |
|
Greg |
320 |
203 |
|
Tim |
420 |
266 |
|
Liz |
223 |
141 |
|
Heather |
196 |
124 |
|
Lou |
186 |
118 |
|
Kat |
188 |
119 |
|
Stacey |
258 |
163 |
|
Leigh |
253 |
160 |
|
Kristen |
317 |
201 |
|
Mahdi |
360 |
228 |
|
Mino |
330 |
209 |
|
Omar |
300 |
190 |
|
Randy |
306 |
194 |
|
Ben |
348 |
220 |
|
Brian |
312 |
198 |
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