Wednesday: Fartlek???

Wednesday: Fartlek???

Wednesday: Fartlek???

Program design is a structured endeavor. It’s important when trying to reach a new goal to make a plan and follow it…

Derrick 2

But sometimes it’s good to go on a whim and have fun! Our Endurance program starting on September 4th will be using a fun training practice called: Fartlek. Sounds funny and completely normal to be chuckling while saying the word.
Fartlek is a great workout and in Swedish mean “speed play.” Fartleks are unstructured and are great to be done in a group setting. It can help with group moral and mental benefits due to being pushed by your fellow runners around you.
It’s simple one person picks an object ahead of the group (like a tree) and picks up the pace till reaching the object then shifts to recover pace after. This can be great for playing with different paces and different lengths of time. If you are joining the Endurance program this type of workout will greatly benefit running the streets of LA curves on the road or running down or up little hills. Of course this will be considered a light day in the Endurance program ;).
Fartlek can even be used on your off days as a source of training!What kinds of things do you like to do on your off days? Write your answer in the comments below!
To sign up for the ENDURANCE PROGRAM click on the link below:

Wednesday’s Training: 

Skill: Thruster

  • Sets of 8 Reps

 

WOD: 5 minute AMRAP rest 3 Minutes 5 Min AMRAP

  • 5x Wall Ball
  • 5x Pull Ups (sub to jumping pull ups or banded pull ups or ring rows)

A. Build to a Heavy 1 Rep Thruster in 12 minutes

 

B. at 60% of A do a ladder of 1-10 reps Thruster (from ground sq cl thruster is ok)

 

C. 1-10 ladder of Pull Ups

(advanced = Chest to Bar Pull Ups)

A. Build to a Heavy 1 Rep Thruster from the ground in 12 Minutes

 

B. at 60% of A do a Ladder of 1-10 reps Thruster

  • (from the ground)
  • Rest 3 min from the end of the 6 min cap

 

C. 1-10 ladder of Pull Ups

(advanced = Chest to Bar Pull Ups)