Posts in the Category: Endurance WODs

Performance Fitness Endurance 1.14.21

By Posted in - Endurance WODs on January 13th, 2021 0 Comments

4? Bike (Keiser or Echo Bike)
3 Rounds: (Warm-up Pace)
10 Cossack Squat Shifts
5 Inchworm Push-ups
10 Hollow Rocks

Dynamic Stretches

Rowing Intervals:
Row 4:00/Rest 1:00
Row 3:00/Rest 1:00
Row 2:00/Rest 1:00
Row 1:00

3? on/1? off x 2 Rounds each:
1. AMRAP
20yd Plate OH Walking …

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Performance Fitness Endurance 1.12.21

By Posted in - Endurance WODs on January 11th, 2021 0 Comments

3 Rounds (Warm-up Pace):
200/150m Row
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups

Dynamic Stretches

8? AMRAP
10/7 Echo Bike Cals
20 Bicycle Twists
10 Ring Rows

Rest 2?

8? AMRAP
100 Jump Rope Singles
15 KB Swings
10 Sit-Throughs

Rest 2?

8? AMRAP
100yd Shuttle Run
20 Ab …

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Performance Fitness Endurance 1.9.21

By Posted in - Endurance WODs on January 8th, 2021 0 Comments

3? Jump Rope
3? Bike
3? Row

Dynamic Stretches

For Time: (30? Cap)
50/40 Bike Cals
16-12-8
SA DB Snatch (40/25#)
Hanging Knees to Chest
300m Run (1 Lap around building / or Shuttle on Track)
16-12-8
Wall Balls (20/14#)
Ring Rows
KB Swings (24/16kg)
300m Run
16-12-8
SA DB Hang …

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Performance Fitness Endurance 1.5.21

By Posted in - Endurance WODs on January 4th, 2021 0 Comments

12? Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

Partner Shuttle Run Relays*:
For Time: (16? Cap)
10x100yd Progressive Shuttle Run (5-10-15-20yd)
Rest 2?
10x100yd Progressive Shuttle Run
*(Alternate with partner from rep to rep)

4? AMRAP (1? Break Between)
14 Plate Around the …

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Performance Fitness Endurance 1.2.21

By Posted in - Endurance WODs on January 1st, 2021 0 Comments

4? Bike
4? Row

Dynamic Stretches

For Time: (30? Cap)
750/600m Row
3 Rounds:
6 Push-ups
9 KB DL HP (24/16kg)
12 Ab Mat Sit-ups
600m Run (2 Laps around building)
3 Rounds:
6 Push-ups
9 Goblet Squats (24/16kg)
12 Ab Mat Sit-ups
600m Run
3 Rounds:
6 Push-ups
9 KB Swings …

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Performance Fitness Endurance 12.29.20

By Posted in - Endurance WODs on December 28th, 2020 0 Comments

12? Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

20yd Shuttle Run Intervals:
2x6x20? on/20? off (2? Rest between sets)

Rowing Intervals (1:1 Work to Rest)
0:30 On/Off
1:00 On/Off
1:30 On/Off
1:00 On/Off
0:30 On/Off

5? AMRAP
10 Skater Jumps
10 SA KB Dead Cleans (24/16kg)
10 …

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