Base #3 - Transition Week - Friday

Macrocycle: “There’s Something About Mary-thon” - Week 12 of 25
Mesocycle: Base #3 Transition Week
Minicycle: Week 1 of 1

IN ADDITION TO THE MOBILITY WE DO IN CLASS,

Perform 10+ Minutes of Mobility, at Home, Every Day

Your lifestyle habits are what make you are fit, functional, and healthy.

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A) HIIT

5 x 3min Rounds FIIT

Start on Rower or Air Bike, but alternate between machines each round.

1min Medium

1min Hard

1min Easy

1min Rest/Transition

*Easy = Lactate Zone 2 = 4hr Race Pace

Medium = 20min Time Trial Pace

Hard = Fastest Sustainable Pace for the Prescribed Distance or Time

Article: MovementLink’s Cardio Pacing Tables

----4min Rest-------

B) Core

4 x 4min Rounds FIIT

20 Side Plank Thread-the-Needle (10 each side)

20 Renegade Rows (heavy, 10 each side)

20 Farmer Hold Side Bends (heavy, 10 each side)

20 Mountain Climbers

Rest with remaining time