Video From Day 1 of BC Bike Race - Mical And Jeff at around Minute 1:03 -- Rip it Up!!
Steve's Workout of the Week
WU: Active flexibility for at least 10min
Main WO:
5 rounds for time of,
10 Heavy KB Swings (swing heaviest KB or Dumbell you can without losing form)
Peter's Workout of the Week
In your longest Ride this week
Warmup with 5 x 30s-60sec One Leg Pedaling w/ 1min @ 100RPM and 1min comfy cadence in between
- all endurance effort so use gears
- one leg interval length determined by your ability to remain smooth / avoid 'clunking'
During the Ride Complete 5 Burpees every half hour
WU: Active flexibility for at least 10min
Main WO:
5 rounds for time of,
10 Heavy KB Swings (swing heaviest KB or Dumbell you can without losing form)
10 Ring Push-ups (if you don't have rings or a TRX...then do clapping pushups)
Post Time / Load /Modifications / Successes to Comments Please !
Compare to Last Time
Compare to Last Time
Peter's Workout of the Week
In your longest Ride this week
Warmup with 5 x 30s-60sec One Leg Pedaling w/ 1min @ 100RPM and 1min comfy cadence in between
- all endurance effort so use gears
- one leg interval length determined by your ability to remain smooth / avoid 'clunking'
During the Ride Complete 5 Burpees every half hour