Aerobic Capacity

  • Run 400 Meter
  • Jog 400 Meter
  • Run 300 Meter
  • Jog 300 Meter
  • Run 200 Meter
  • Jog 200 Meter
  • Run 100 Meter
  • Jog 100 Meter

Rest for 00:03:00

  • Run 400 Meter
  • Jog 400 Meter
  • Run 300 Meter
  • Jog 300 Meter
  • Run 200 Meter
  • Jog 200 Meter
  • Run 100 Meter
  • Jog 100 Meter

Finished

2x2000m: (Alternating 400m fast, 400m slow, 300m fast, 300m slow, 200m fast, 200m slow, 100m fast, 100m slow). No rest b/t reps. 3 minute rest b/t 2000m intervals
*Workout from Chris Hinshaw
#ForgedByFerrara
#BuildTheEngine
#Aerobic Capacity

Aerobic Capacity

Run 800m

Rest 2:00

Run 800m

Rest 2:00

Run 800m

Rest 2:00

Run 800m

Rest 5:00

Run 200m

Rest 2:00

Run 200m

Rest 2:00

Run 200m

Rest 2:00

Run 200m

*Workout from Chris Hinshaw

#ForgedByFerrara

#AerobicCapacity

#BuildTheEngine

Don’t Fall

*30 Ring Muscle Ups for time:

-Every time you come off the rings, 200m penalty lap

#ForgedByFerrara

Ho Hey

IMG_9874

“Build your workouts around movements that have some obvious,
commonplace analog in nature. If your movements are never seen
outside of the gym they are probably marginally productive, if not dangerous.”
-Greg Glassman

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

#ForgedByFerrara

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Aerobic Capacity Run

img_2934
“I’ve had smarter people around me all my life, but I haven’t run into one yet that
can outwork me. And if they can’t outwork you, then smarts aren’t going to do
them much good. That’s just the way it is. And if you believe that and live by it,
you’d be surprised at how much fun you can have.” – Woody Hayes
4x (3x400m) at 5k pace w/ 30sec rest, 5min b/t sets
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace

Rest for 00:05:00

Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace

Rest for 00:05:00

Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace

Rest for 00:05:00

Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace
Rest for 00:00:30
Run 400 Meter at 5k pace

Finished

#ForgedByFerrara

*I use this watch for all of my running, swimming, biking and rowing workouts ^ It is amazing.