Week 2 Day 1
Brick Workout
Four sets of:
- Run x 3 minutes @ moderate
- Bike x 3 minutes @ recovery
Week 2 Day 2
Row
Warm Up
- Row x 90 seconds @ easy
- Row x 30 seconds @ moderate
- Row x 60 seconds @ easy
- Row x 30 seconds @ faster
- Row x 30 seconds @ easy
- Row x 30 seconds @ faster
Workout:
One – Two sets of:
- Row x 3:30 @ fast
- Rest x 60 seconds
- Row x 3:30 @ fast
- Rest x 60 seconds
- Row x 3:30 @ fast
- Rest x 5 minutes then repeat
Week 2 Day 3
Run
- Run x 1000 meters @ easy
- Run x 10000 meters @ moderate
- Rest x 5 minutes
Week 2 Day 4
Swim
Prep (10 Minutes)
Perform each movement 30-60 seconds per side
Complete 1 of the 4 shoulder series:
Warm Up
Four sets of:
- 25 Meters x Finger Tip Drag
- Rest x 20 seconds
Four sets of:
- 25 Meter x Practice breathing every 3 strokes
- Rest x 20 seconds
Workout:
4 EMOM
- Swim x 50 meters
Every 2 Minutes x 5 sets
- Swim 100 Meters
4 EMOM
- Swim x 50 meters
4 EMOM
- Swim x 25 meters
Week 2 Day 5
Warm Up:
- Bike x 5 Minutes @ easy to moderate
- BIke x 30 seconds @ easy
- Bike x 30 seconds @ moderate
- Bike x 30 seconds @ moderate (faster)
- Bike x 30 seconds @ moderate (faster)
- Bike x 30 seconds @ fast
- Bike x 30 seconds @ faster
- Bike x 30 seconds @ fastest
- Bike x 2 minutes @ easy
Workout:
Six Sets:
- Bike x 20 seconds @ sprint (standing)
- Bike x 40 seconds @ easy
Rest x 3 Minutes after six sets then complete:
10 sets:
- Bike x 20 seconds @ sprint
- BIke x 10 seconds @ easy
Week 2 Day 6
Row
Warm Up:
- Row x 250 @ easy
- Row x 250 @ moderate
- Row x 250 @ easy
- Row x 250 @ fast
- Row x 250 @ easy
- Row x 250 @ faster
Workout:
12 sets:
- Row x 30 seconds @ 6 minute pace OR (fast pace)
- Row x 30 seconds @ easy
Week 2 Day 7
Bike
Warm Up
- Bike x 40 seconds @ easy
- Bike x 20 seconds @ moderate
- Bike x 10 seconds @ fast
- Rest x 20 seconds
Then complete:
- Bike x 40 seconds @ easy (legs only)
- Bike x 20 seconds @ moderate (legs only)
- Bike x 10 seconds @ fast (legs only)
- Rest x 20 seconds
Then complete:
- Bike x 40 seconds @ easy (arms only)
- Bike x 20 seconds @ moderate (arms only)
- Bike x 10 seconds @ fast (arms only)
- Rest x 20 seconds
Workout:
Every 4 Minutes x 6 sets
- Bike x 15 seconds @ sprint