Skills & Drills

Cadence Work Week 4

If last weeks cadence work was rough, repeat it this week. If you can barely hang on doing this weeks, repeat last weeks. Remember TECHNIQUE – CONSISTENCY – VOLUME !!!

WOD – Choose ONE

Run: “Tosh”

3x (200m, rest; 400m, rest; 600m, rest)
Rests are the time it takes to complete the interval proceeding it.

ie 200m in 40sec, rest 40sec; 400m 1:20, rest 1:20, 600m in 2:10, rest 2:10; then repeat the same cycle for a total of 3 rounds.

Row: “Tosh”

3x (250m, rest; 500m, rest; 750m, rest)
Rests are the time it takes to complete the interval proceeding it.
Post sport total time it takes to complete all 3 rounds.