Thresheld

Surge Elite Performance & Fitness – ENDURANCE

Endurance

Warm-up (No Measure)

FULL Dynamic Warmup

Essentials Metcon

RUN: Metcon (Time)

1 x 800m jog

1′ rest

2 x 400m efforts

1′ rest between above efforts

1 x 600m jog

1′ rest

2 x 300m efforts

1′ rest between above efforts

1 x 400m jog

1′ rest

2 x 200m efforts

1′ rest between above efforts

1 x 200m jog

1′ rest

2 x 100m efforts

1′ rest between above efforts

Total – 4000m

Performance Metcon

RUN: Metcon (Time)

1 x 1000m jog

1′ rest

2 x 500m efforts

1′ rest between efforts

1 x 800m jog

1′ rest

2 x 400m efforts

1′ rest between efforts

1 x 600m jog

1′ rest

2 x 300m efforts

1′ rest between efforts

1 x 400m jog

1′ rest

2 x 200m efforts

1′ rest between efforts

Total – 5600m