5x1:00 for cals in a wod

4x2000m/3:00r
20-22-24-26 SPM

3x4:00 for max cals in a metcon

12 rounds
1:00 row
1:00 bike
1:00r

12 rounds
1:00 row
1:00 bike
1:00r

5x1k RPE 6

5x1k recovery

1,000m Fast [RPE 7-8]
500m Easy [RPE 3-4]
750m Fast [RPE 7-8]
750m Easy [RPE 3-4]
500m Fast [RPE 7-8]
1,000m Easy [RP…

6x0:30 afap in a wod

5x12 cal in a wod

3rd round of:
4:00 RPE 4-5
3:00 RPE 5-6
2:00 RPE 6-7
1:00 RPE 7-8
2-4 min rest

2nd round of:
4:00 RPE 4-5
3:00 RPE 5-6
2:00 RPE 6-7
1:00 RPE 7-8
2-4 min rest

1st round of:
4:00 RPE 4-5
3:00 RPE 5-6
2:00 RPE 6-7
1:00 RPE 7-8
2-4 min rest

Z2

8x1:00 in 40 min emom

Warm up

2x8:00 moderate

8:00 moderate effort

5x1000m in circuits

Warm up

WOD with
6:00, 5:00, 4:00, 3:00, 2:00, 1:00 moderate efforts

3/3 rounds:
16 cal row / 1:00r
32 cal row / 2:00r
48 cal row / 3:00r

2/3 rounds:
16 cal row / 1:00r
32 cal row / 2:00r
48 cal row / 3:00r

1/3 rounds:
16 cal row / 1:00r
32 cal row / 2:00r
48 cal row / 3:00r