Wednesday, July 9 2025
Today’s workout is all about building aerobic endurance, learning to pace and building up our running capacity. Sub running for rowing or biking.
A. 6km Run
3km Easy
2km Moderate
1km Tough
Use this as a chance to practice pacing and push that last kilometer — your effort should gradually increase throughout.
B. 5 Sets:
30 sec Run, Row, Bike or Burpees
30 sec Box Jumps
1 min Rest
Short bursts of intensity — go hard, recover well, and repeat.
C. Cool Down:
Couch Stretch – 2 minutes per side
Take time to open up the hips and recover properly after all that lower-body work.
