Name: Playbook - Obi Vincent - W3/D3 Aerobic capacity work
Uploaded: 2024-01-10T15:10:40.950Z
Duration: 45 min
Description: W3/D3 Aerobic capacity work

Luke

I managed, my heart was pumping so fast at some point 💦💦💪🏾it was a good one

Charity Magwaza

Sione

Jaquane Wyatt

vincent

Part 1
Warmup
- 5min easy pace assault bike

Part 1: Assault bike
- Assault bike intervals
- 30s sprint (100%)
- 30s rest
Notes: If no Assault bike change to  Concept 2 bike or 500M intervals on a normal spin bike	
Rest 5-10mins									

Part 2: Rower 
Workout - 10 rounds
- 60s Rowing intervals  
0-20s@70%
20-50s@80%
50-60s@100%
60sec rest each round

* The idea of this Rowing interval is that you will be increasing the intensity at different stages within 60s time frame.

Here is how it works; 60sec on the clock, the first 20s row @70% effort then between 20 - 50s increase to @80% effort, Then last 10secs should be an all out sprint @100% effort. 
Keep Track of your Distance each Round and try and keep it consistent or faster

- Alternative If No Rower 1min all out Run @100% Effort (2 min rest) x 10

Warm up - Assault bike

Assault bike @ 100%

Part 1

This video is an example of how the Row intervals should be performed.

Rowing Interval Demo

Part 2

-Run at a good pace for you 
-Increase speed and intensity as you progress

Running @100%

Alternative if no rower

W3/D3 Aerobic capacity work

Serena

Timothy Hollander

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

Clif Moffitt 

W1/D1 Benchmark WOD

Alfonso

W1/D2

Levon Lanius

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

W1/D5 Chipper workout

Lloyd Banks

Hell yea long route day but this was amazing

Darius

W1/D6 Maxed out

Don’t feel like working out and left it till late so got a stretch in ready for the coming week.

Ruvarashe

W1/D7 Rest/mobility day

Jan Novotny

W2/D1 Barbell complex

I did not want to train today. 
This is just what I needed! Great Workout!

W2/D2

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

W3/D3 Aerobic capacity work

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