Name: Playbook - Sarah Herse - Zone 2 Endurance Workout (row, bike, run)
Uploaded: 2024-03-20T21:08:55.523Z
Duration: 40 min
Description: Zone 2 Endurance Workout (row, bike, run)

Some days, I like to do longer cardio circuits at a lower intensity like this one I did last year. The goal is to keep a steady heart rate and don't push the pace too hard! 


40 min AMRAP (as many rounds as possible)
Row x 500 meters
Bike x 20 calories
Run x 400 meters
Cossack Squats x 20 reps  (10/side, alternating)
Ring or TRX Rows x 20 reps

For the cossack squats, women use a 25# plate, men use a 45# plate if possible

40 min AMRAP (as many rounds as possible)
Row x 500 meters
Bike x 20 calories
Run x 400 meters
Cossack Squats x 20 reps  (10/side, alternating)
Ring or TRX Rows x 20 reps

For the cossack squats, women use a 25# plate, men use a 45# plate if possible

-With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. 
-Release your arms toward the base and bend your knees to glide back to starting position. 
*Think: legs, arms, arms, legs.

- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary.

Bike

- Stand tall with your feet wide, and toes slightly turned out.
- While keeping one leg straight, bend at the knee and reach your hands in front of you.
- As you bend one knee, keep the opposite knee straight and turn your toes toward the ceiling.
- To stand, press the floor away.

Goblet cossack squat alternating

- Start with arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Ring rows

Row, Bike, Run, Cossack Squats and Ring Rows

Zone 2 Endurance Workout (row, bike, run)

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

Zone 2 Endurance Workout (row, bike, run)

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