July 5, 2021 – July 11, 2021 K2 Weekly Cardio

Week 4 Day 1

Brick Workout

12 sets*

  1. Run x 90 seconds @ fast
  1. Bike x 45 seconds @ easy

*Every 4 sets rest x 3 minutes

Week 4 Day 2

Row

Warm Up

  1. Row x 90 seconds @ easy
  2. Row x 30 seconds @ moderate
  3. Row x 60 seconds @ easy
  4. Row x 30 seconds @ faster
  5. Row x 30 seconds @ easy
  6. Row x 30 seconds @ faster

Workout:

Two sets:

  1. Row x 3 minutes @ moderate
  2. Rest x 60 seconds

One set:

  1. Row x 6 minutes @ easy

Two sets:

  1. Row x 2 minutes @ fast
  2. Rest x 60 seconds

One set:

  1. Row x 4 minutes @ easy

Two sets:

  1. Row x 60 seconds @ faster
  2. Rest x 60 seconds

Week 4 Day 3

Run

  1. Run x 15 minutes @ easy
  1. Rest x 2 minutes
  1. Run x 5 minutes @ moderate
  1. Rest x 2 minutes
  1. Run x 10 minutes @ easy

Week 4 Day 4

Bike Erg

Warm Up:

  1. Bike x 5 Minutes @ easy to moderate

Two sets:

  1. Bike x 10 seconds @ sprint
  2. Bike x 50 seconds @ easy

One set:

  1. Bike x 3 minutes @ easy

Workout:

Four sets:

  1. Bike x 30 seconds @ sprint (standing)
  2. Bike x 4:30 @ moderate

Week 4 Day 5

Row

Warm Up:

  1. Row x 250 @ easy
  2. Row x 250 @ moderate
  3. Row x 250 @ easy
  4. Row x 250 @ fast
  5. Row x 250 @ easy
  6. Row x 250 @ faster

Workout:

7 Sets:

  1. Row x 60 seconds @ fast
  1. Row x 60 seconds @ easy

Week 4 Day 6

Bike

Warm Up:

  1. BIke x 60 seconds @ easy

Two sets:

  1. Bike (arms only) x 20 seconds @ moderate 
  2. Bike x 40 seconds @ easy

Two sets 

  1. Bike x 15 seconds @ fast
  2. Bike (arms only) x 45 seconds @ easy

Workout:

Complete:

  1. Bike x 30 seconds @ sprint
  2. Bike x 40 seconds @ sprint
  3. Bike x 45 seconds @ sprint
  4. Bike x 30 seconds @ sprint

Rest x 3 minutes between sets

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