SS Short Interval/ 3S Bike

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Off road racing season begins in Portland, Or

SWIM (SS)
5-10 Minutes Mobility
Episode 286: Trigger Point World Headquarters + Shoulder Mob
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Sliced Hand Exit
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
10x 25m on :90sec
15-20 minutes warm down

BIKE (SS& 3S)
5-10 Minutes Mobility
Episode 272: TJ Murphy Edition and Hamstring Stiffness
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Pose cycling on a Wattbike
Follow drill sets with 3 sprints < 100m 80%. 90%, 100%
Recover completely and begin workout.
(SS)
6X 800m on 2:00
(3S)
4X800m on 2:00
15-20 minutes warm down

RUN (SS)
5-10 Minutes Mobility
Episode 260: Positional Inhibition and Hip External Rotation
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Running with heavy feet? Practice your Double Unders!
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
8X 200m on :90
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 252: Two Joint Muscles and Your Hips
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
6X 200m, on :90
10-15 minute cool down.

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