Short sessions
These are 15min sessions designed for those short on time. Classified by energy system.
Capacity
Session One
15-min on a Bike erg or machine
Start at warm-up pace, each minute increase pace slightly. If you max out, use the rest of the 15min to spin at conversation pace.
Session Four
16min Over/ Under
Start at a zone 2 pace (or under threshold)
Minute 2: raise the intensity to around threshold
Minute 3: go back to zone 2
Minute 4: raise the intensity to threshold or just above
Repeat for duration
mobility
Session One
5min of Hip CARs (2 1/2min each side) nonstop
3x30sec Banded Hip Capsule CARs
3min 3rd world squat hold
lower
upper
Strength
endurance
lower
Session Four
Set a timer for 15min
3 rounds
1, 2, 3, 4, 5 ladder of GHD sit ups + 5 Sec coffin hold between
20x Alternating Lateral ball throws
20x Alternating Single Leg Deadlift
Remaining time: max Back Extension on GHD or Superman hold