5 years ago

Expand the Tank 3


tank

Workout #1 – Aerobic Developement

 Spin Bike HICT – Slow Pace, High Resistance, Heart Rate Under 150.

  • Week 1 – 5 minutes
  • Week 2 – 10 minutes
  • Week 3 – 15 minutes
  • Week 4 – 20 minutes

Workout #2 – Improve Work Capacity

 Rope Wave Intervals

  • Week 1 – 20sec ON, 40sec OFF for 5 minutes
  • Week 2 – 30sec ON, 30sec OFF for 10 minutes
  • Week 3 – 40sec ON, 20sec OFF for 15 minutes
  • Week 4 – 20 minutes Constant

Workout #3 – Strength Endurance – Complexes – Circuits

Every Minute on the Minute

  1. 10 – 5yd Side Shuffles
  2. 20 Sit Thrus
  3. 20 Sidewinders

*Finish your reps and rest for the remainder of the minute.

  • Week 1 – 8 rounds
  • Week 2  – 12 rounds
  • Week 3 – 16 rounds
  • Week 4 – 20 rounds
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