Power Endurance

50218

By: Gym Jones

JAN

26

Wednesday


Workout:
3x5 Wall Squat
3x10 Squat
3x5 Goblet Squat @ 25#
3x10 Shoulder Dislocate
Then:
Work up to Heavy OHS
Then, Later:
15 minute AirDyne @ Easy Pace
Then:
15 minute AirDyne:
6 minute (10sec Hard/50sec Active Rest) +
1 minute Rest (i.e 0 watt pace) +
4 minute AirDyne (10sec Hard/50sec Active Rest) +
1 minute Rest (i.e. 0 watt pace) +
3 minute AirDyne (Hard)
Then:
10 minute Active Rest AirDyne
Then:
20sec AirDyne "All-out" +
2:30 Active Rest
Complete Rounds until you cannot raise calorie/average watt total
Then:
Cool Down


Notes:

OHS, AirDyne:
Maximus
15 minute AirDyne = 452 calories
20 second Sprints = 20cal, 24cal, 29cal, 31cal, 26cal


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