Extracurricular Cardio 4/16 - #runforboston

Extracurricular Cardio, Tuesday 4/16

RUN

(after a good warmup including one POSE, one FALL, and one PULL drill each)

each for max distance:
10 minute run
8 minute run
6 min run
4 min run
2 min run

All runs are max effort. Rest 3 minutes after each effort.

ROW

(set a clock for 10 minutes, hit the 40-stroke warmup then go at medium effort for the remainder of the time)

each for max distance:
10 minute row
8 minute row
6 min row
4 min row
2 min row

All rows are max effort. Rest 3 minutes after each effort.

AIRDYNE

(1 minute each at easy efforts: all limbs, just legs, just arms pushing, all limbs, just legs, just arms pulling, all limbs)

each for max distance:
5 minute AD
4 minute AD
3 min AD
2 min AD
1 min AD

All are are max effort. Rest 3 minutes after each effort.

BIKE

until form/pace deteriorates:
7 min on, 3 min off

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Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home, on the road, or at our gym (given that the rower/AD isn't being used by the classes). This will not cost a class to utilize the equipment once given the okay by the trainer.

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