Trial Workout - 50CAL

Trial Workout - 50CAL

WEEK 1: Day 5

WORKOUT: 50CAL

____________________

WARM UP: Full Body 2

  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Overhead Lunge w/ Calf Stretch - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 5
  • Reverse Shrug to Toe Touch - 5
  • Shoulder Dislocates - 15

BUY IN:

  • Run - 800m

RESISTANCE CIRCUIT:

Circuit A - 2 Rounds

  • Bike - 50kcal
  • Goblet Squat - 50
  • Row - 50kcal
  • Walking Lunge - 50
  • Ski - 50kcal

REST: 2min

Circuit B - 2 Rounds

  • Bike - 50kcal
  • Step Up - 50
  • Row - 50kcal
  • Reverse Lunge - 50
  • Ski - 50kcal

BUY OUT:

  • Run - 800m

You can split the ruck into another workout or over the weekend.

ENDURANCE:

  • Ruck- 3 miles @ 15:00/mile w/40lb pack

B - 4 miles

I - 5 miles

E - 6 miles

Leave a comment

Please note, comments must be approved before they are published