June 21-27, 2021 K2 Weekly Cardio

Week 2 Day 1

Brick Workout

Four sets of:

1. Run x 3 minutes @ moderate

2. Bike x 3 minutes @ recovery

Week 2 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:

One – Two sets of:

1. Row x 3:30 @ fast

2. Rest x 60 seconds

3. Row x 3:30 @ fast

4. Rest x 60 seconds

5. Row x 3:30 @ fast

6. Rest x 5 minutes then repeat 

Week 2 Day 3

Run

1. Run x 1000 meters @ easy

2. Run x 10000 meters @ moderate

3. Rest x 5 minutes

Week 2 Day 4

Swim

Prep (10 Minutes)

Perform each movement 30-60 seconds per side 

1. Lat Smash
2. Med Trap Smash 
3. Shoulder Internal Rotation
4. Wall Circle 
5. Rear Delt Smash
6. Glute Smash

Complete 1 of the 4 shoulder series:

1. Shoulder Series #1
2.  Shoulder Series # 2 
3.  Shoulder Series # 3 
4.  Shoulder Series #4

Warm Up

Four sets of:

1. 25 Meters x Finger Tip Drag
2. Rest x 20 seconds

Four sets of:

1. 25 Meter x Practice breathing every 3 strokes
2. Rest x 20 seconds

Workout:

4 EMOM

1. Swim x 50 meters

Every 2 Minutes x 5 sets

1. Swim 100 Meters

4 EMOM

1. Swim x 50 meters 

4 EMOM

1. Swim x 25 meters

Week 2 Day 5

Warm Up:

1. Bike x 5 Minutes @ easy to moderate

2. BIke x 30 seconds @ easy

3. Bike x 30 seconds @ moderate

4. Bike x 30 seconds @ moderate (faster)

5. Bike x 30 seconds @ moderate (faster)

6. Bike x 30 seconds @ fast

7. Bike x 30 seconds @ faster

8. Bike x 30 seconds @ fastest

9. Bike x 2 minutes @ easy

Workout:

Six Sets:

1. Bike x 20 seconds @ sprint (standing)

2. Bike x 40 seconds @ easy 

Rest x 3 Minutes after six sets then complete:

10 sets:

1. Bike x 20 seconds @ sprint 

2. BIke x 10 seconds @ easy

Week 2 Day 6

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:

12 sets:

1. Row x 30 seconds @ 6 minute pace OR (fast pace)

2. Row x 30 seconds @ easy

Week 2 Day 7

Bike

Warm Up

1. Bike x 40 seconds @ easy 

2. Bike x 20 seconds @ moderate

3. Bike x 10 seconds @ fast

4. Rest x 20 seconds

Then complete:

1. Bike x 40 seconds @ easy (legs only)

2. Bike x 20 seconds @ moderate (legs only)

3. Bike x 10 seconds @ fast (legs only)

4. Rest x 20 seconds

Then complete:

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

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

3. Bike x 10 seconds @ fast (arms only)

4. Rest x 20 seconds

Workout:

Every 4 Minutes x 6 sets

1. Bike x 15 seconds @ sprint