In preparation for the World Championship Finals, Graham schedules in an Extra Hard Session
6:30 on 30 seconds off
1.
40m sled push
3x 100m run @2:25-2:45 pace
8 high wall balls @ 14kg
1k standing bike erg
Run remainder of 6.5 mins
2.
40m walking lunges
400m run @310-325 slowest
- 6 weight db squat jumps @10kg dbs
30m burpee broad jumps
Run 400m @ 3:10-3:25 pace
30 wall balls (unbroken each set)
- Run remainder of time
x6 rounds total (3 of each)
3. Tabata 1 on 40 off
10s max bike erg sprint
Remainder of time = Sled push (2 lengths minimum) x8
10km skierg to finish
1km @ 250m on @1:36-1:40 + 250m off @ 1:55-203 Damper 5
1km @race pace @ damper 7
1km @ 250/250 - Hard/Mod -1:41/1:55-203 Damper 7
1km @race pace damper 7
1km @ 30/30 on/very easy -1:41/2:00-2:15 pace
damper 10
1km @race pace damper 7
500m @ easy float damper 5-7
500m @ race pace or harder damper 7
x4 (last 4km complete the 500/500m)
directed and produced by Ronin347