Guidelines:

For some of the workouts that require set work to rest ratios (like the HIIT workouts) consider using the Smart WOD Timer App (Free). You can program work / rest intervals in the tabata timer. 

SIT (Sprint Interval Training). These are short / sharp workouts. You can do these running, cycling, rowing, etc. Use these workouts after you have done a functional Strength workout or a lighting heavy workout and you want a longer workout. You are already warmed up so can get into the hard work quite quickly. OR you can use these workouts for when you don't have time to do one of the longer bike or run workouts. 
 

Body Workout #17: Functional Strength

Follow along video ....>>>


Body Workout #18: Mobility Yoga
Follow along video...>>>
Yoga for Cyclists with Adriene. 


Body Workout #19: HIIT
SmartWOD App Timer settings: Tabata 45s on / 15s rest
 

14-min Warm-up Video...>>>
OR

8-Min Warm-up Video...>>>

Workout: Video of Movements…>>

  1. Weighted squat with overhead press

  2. Plank, land and leg opposites, weighted drag or Navy Seals crawl

  3. Lateral lunge / Curtsey

  4. Air Bench with weighted pullovers

  5. 3 lateral jumps back and forth
    Repeat 4-5 times
     

14-min Cool Down Video ...>>>

OR

 5 min Cool Down Video ...>>>

Optional Core:
Video of exercises …>>>
 

30, 45, or 60s of work followed by 15-30s of rest. 
Consider using the Smart WOD Timer App. You can program work / rest intervals in the tabata timer. 

21 ROUNDS / 30-60s WORK / 15-20s REST. 
 

  1. Commandos: Plank elbows to hands 

  2. Russian Twists 

  3. Founder Hold or Banded pull a-parts

  4. RESET: Roller coasters x 5 / Cats and Dogs x 5

  5. Side plank dips and reach throughs, alternate sides

  6. Superman pulses: arms and legs extended. 

  7. RESET: Roller coasters x 5 / Cats and Dogs x 5
    Repeat 3 times.



Body Workout #20: Mobility Foam Rolling
Follow along Video ...>>>
10 min Foam Rolling for Runners with Vlad Lxel

Body Workout #21: Lifting Heavy

 
Choice a weight that allows you to do the number of reps, with the last rep being a bit of a challenge.


Warm-up: 
14-min Warm-up Video...>>>
OR

8-Min Warm-up Video...>>>
 

1 mile jog or 10 min spin on bike

 

Workout: VIDEO of movements...>>>  

SET 1: 

Weighted Single leg dead lift x 8-10
Dumbbell Single Arm Bent over rows x 15 each side
Core: Toe touches 30-60s
Repeat 3 times. 
 

SET 2: 
Lateral Lunge to Curtsey Lunge x10 each side
Dumbbell chest press x 15 
Elbow plank rockers side-to-side 30-60s
Repeat 3 times
 

SET 3:  
Banded Lateral duck walk (low and slow) x15 each direction
Single Arm Dumbbell thrusters x10 each side
Elbow plank, feet on sliders. Navy seals crawl. 30-60s
Repeat 3 times. 
 

Cool Down: 

14-min Cool Down Video ...>>>

OR

 5 min Cool Down Video ...>>>

 and / or 1 mile jog or 10 min spin on Bike 

Bike Workout #19 Sprint Interval Training: HARD
Warm-up: 
5-10 min spin (include 3 x 30s Max Cad. 3 x 30s Time Trial efforts. 3 x 30s Stand)
 

Workout:   

4 x15 sec. HARD. RI = 45 sec. EASY 

2 min spin

Repeat 2-3x


Cool down:   
5-10 min spin


 

Run workout #15 SIT (Sprint Interval Training): HARD

Warm-up:          
3-5 min EASY
3 x 15s accelerations. 

1 min EASY 

 

Workout:           

10 x 20 sec (Flat or slightly uphill) MOD-HARD to HARD. RI = 2 min walking or EASY running
 

Cool down:        
3-5 min EASY

Mini Movement Breaks:

2 min Movement Break #1...>>>

2 min Movement Break #2...>>>

2 min Movement Break #3...>>>