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Posted: September 4, 2017

Tuesday, 5th September

Unicorn Daily Challenge

:30s @ 2K Pace - 2 Seconds, :30s Rest

1:00 @ 2K Pace + 2 Seconds, 1:00 Rest

1:30 @ 2K Pace + 7 Seconds, 1:30 Rest

After the 1:30 rest in the first round, immediately move into round 2. Spending good effort today building capacity on the rower.

Warm-up

200 Meter Slow Jog + 5 Walkouts (Video HERE) + 10 Alternating Spidermans (Video HERE)
100 Meter Slow/Medium Jog + 5 Scap Retractions + 10 AbMat Sit-Ups
100 Meter Medium Jog + 5 Inchworms (Video HERE) + 5 Toes to Bar

2 Rounds, resting 1:00 between. Build in intensity:
100 Meter Run, 3-6 Toes to Bar

Aim is to find our workout pace, and dial in the transition moving to our first Toes to Bar.

Cement Mixer

Every 3:00 for 7 Sets:

400 Meter Run
12 Toes-to-Bar

Starting on the 0:00, complete a 400 meter run + 12 TTB. Time remaining in the 3:00 window is rest. The next round starts on the 3:00, with the following round on the 6:00, and the 9:00 thereafter. Your score in this workout is your slowest round. As an example, if an athlete’s set times finish at – 2:05, 2:03, 2:05, 2:09, 2:19, 2:30, 2:16…. their score today would be 2:30 (the slowest round).