Pre : Metcon (AMRAP – Reps)Max speed on Air runner in MPH.
If you do not want to work to max speed for fear of falling or pulling a hammy that is fine.
Just work to a speed you are comfortable with or option 2 of max watts on Echo bike.
Long warm-up then 3 sets building in speed + 2 actual attempts.
Below is an example, Do not just jump on and go top speed. Also don’t fall please. These are new runners and I don’t you to break them 😉
Rest 2-3 minutes between attempts
1) :20 @ 50%
2) :10 @ 75%
3):10 :@ 90%
4) work to 100%
5) work to 100%
You will need someone to watch the monitor for you.
Enter score in as reps.
18.5 mph = 185 reps
L1: Metcon (Time)6 rounds
10 Russian KB swings 32/24g
10 shrimp squats
10 Abmat Sit-ups
L2 : Metcon (Time)6 rounds
10 Russian KB swings 40/32kg
10 Alternating pistols (5 each leg)
10 GHD Sit-ups