MUD - Peak - Week 3 - Friday
Macrocycle: “Murph’s Up Dude” - Week 24 of 25
Mesocycle: Peak Week 3
Week: 3 of 4
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.
A) HIIT
Starting on either the Rower or the Air Bike,
Rower
1min Easy Row @ Damper 3
1min Medium Row @ Damper 3**
1min Easy Row @ Damper 6
1min Medium Row @ Damper 6
1min Easy Row @ Damper 9
1min Medium Row @ Damper 9
1min Easy Row @ Any Damper
1min Hard Row @ Any Damper
*Keep Easy and Medium paces the same across the different damper settings.
----2min Rest----
Air Bike
1min Easy Air Bike
1min Hard Air Bike**
1min Easy Air Bike
1min Medium Air Bike
1min Easy Air Bike
1min Medium Air Bike
1min Easy Air Bike
1min Hard Air Bike
**Note that only pacing difference between the air bike and the rower is that the second minute on the air bike is hard while it is a medium on the rower.
Easy = Pace that, fresh, could be maintained for a 2+ hour race.
Medium = 20min Race Pace
Hard = Fastest sustainable pace for the given distance or time.
Article: MovementLink’s Cardio Pacing Tables
------4min Rest-------
B) Core
3 Rounds (18 x 1min stations)
A) 30sec Glute Bridge Marches
B) 30sec Swimmer Kicks
C) 30sec DB Kneeling Wood Choppers left
D) 30sec Kneeling Wood Choppers right
E) 30sec Side Plank Reach-throughs left
F) 30sec Side Plank Reach-throughs right
[Rest with Time Remaining in each Round]