June 21-27, 2021 K2 Weekly Cardio

Week 2 Day 1

Brick Workout

Four sets of:

  1. Run x 3 minutes @ moderate
  1. Bike x 3 minutes @ recovery

Week 2 Day 2

Row

Warm Up

  1. Row x 90 seconds @ easy
  1. Row x 30 seconds @ moderate
  1. Row x 60 seconds @ easy
  1. Row x 30 seconds @ faster
  1. Row x 30 seconds @ easy
  1. Row x 30 seconds @ faster

Workout:

One – Two sets of:

  1. Row x 3:30 @ fast
  1. Rest x 60 seconds
  1. Row x 3:30 @ fast
  1. Rest x 60 seconds
  1. Row x 3:30 @ fast
  1. Rest x 5 minutes then repeat 

Week 2 Day 3

Run

  1. Run x 1000 meters @ easy
  1. Run x 10000 meters @ moderate
  1. 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
  1. BIke x 30 seconds @ easy
  1. Bike x 30 seconds @ moderate
  1. Bike x 30 seconds @ moderate (faster)
  1. Bike x 30 seconds @ moderate (faster)
  1. Bike x 30 seconds @ fast
  1. Bike x 30 seconds @ faster
  1. Bike x 30 seconds @ fastest
  1. Bike x 2 minutes @ easy

Workout:

Six Sets:

  1. Bike x 20 seconds @ sprint (standing)
  1. Bike x 40 seconds @ easy 

Rest x 3 Minutes after six sets then complete:

10 sets:

  1. Bike x 20 seconds @ sprint 
  1. BIke x 10 seconds @ easy

Week 2 Day 6

Row

Warm Up:

  1. Row x 250 @ easy
  1. Row x 250 @ moderate
  1. Row x 250 @ easy
  1. Row x 250 @ fast
  1. Row x 250 @ easy
  1. Row x 250 @ faster

Workout:

12 sets:

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

Week 2 Day 7

Bike

Warm Up

  1. Bike x 40 seconds @ easy 
  1. Bike x 20 seconds @ moderate
  1. Bike x 10 seconds @ fast
  1. Rest x 20 seconds

Then complete:

  1. Bike x 40 seconds @ easy (legs only)
  1. Bike x 20 seconds @ moderate (legs only)
  1. Bike x 10 seconds @ fast (legs only)
  1. Rest x 20 seconds

Then complete:

  1. Bike x 40 seconds @ easy (arms only)
  1.  Bike x 20 seconds @ moderate (arms only)
  1. Bike x 10 seconds @ fast (arms only)
  1. Rest x 20 seconds

Workout:

Every 4 Minutes x 6 sets

  1. Bike x 15 seconds @ sprint

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