25/05/2016

25/05/2016

Work Capacity

“ROY”

5 Rounds For Time

15 Deadlift (bodyweight)

20 Box Jumps (24/20 in)

25 Pull-Ups

Part 1

500m at 2000m PR pace w/ 30sec rest

100m very easy recovery row

Part 2

500m at 2000m PR pace w/ 30sec rest

100m very easy recovery row

Part 3

5x100m at max effort w/ 30sec rest

100m very easy recovery row

Part 4

5x100m at max effort w/ 30sec rest

100m very easy recovery row

Part 5

500m at 2000m PR pace w/ 30sec rest,

100m very easy recovery row

Workout Rest: No rest b/t Parts

Workout Details:

This is a 2000m race specific workout. It is programmed to be manageable. It is not programmed to be easy. I will make you go fast in Part 3 & 4.

Workout Focus: Time to predict how your are actually going to feel verses how they actually feel. Where is the roughest part (sticking point) of this workout? Your ability to accurately assess the magnitude of your pain prior to reaching that point in this workout will dictate your succ