March 7, 2012

The third sectional workout comes out tonight!

I have been following some of the OPT stuff and I really like it. Here is my workout for today slightly modified from what OPT posted on his Big Dawg Blog.

part 1:
Row 5 min @ Z1
+
Row 20 sec - add intensity every 5 sec to max sprint for last 5 sec
Row 40 sec recovery @ 5K row pace
x 10
+
Row 2 min @ 95% aerobic
+
Row 5 min @ Z1

Rest 4hrs

part 2:
95%:
Run 200 m
AMRAP Muscle Ups
Run 200 m
(rest 4 min actively)
95%:
Run 200 m
AMRAP HSPU
AMRAP CTB chin ups
Run 200 m
(rest 3 min actively)
95%:
Run 200 m
AMRAP Double Unders in 1 min
Run 200 m
(rest 2 min actively)
100%:
3 rds for time:
20 double unders
15 ghd sit ups
10 push ups