BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Dusty Miles – “Death By Burpees” (AMRAP – Rounds and Reps)

(RX’d)

Every 1:00 for as Long as Possible

1 Rep in the first minute

2 Reps in the second minute

3 Reps in the third minute

etc.

Score = last round successfully completed + reps into the next round.

(Scaled)

Death By Up Downs

Target Round: 14+

Minimum Round before scaling: 10

Workout Option 2

Recovery Workout (Distance)

15-20 Min Run at Zone 2 pace

-Directly into-

20-30 Min Zone 2 Seated Bike Erg

If a Bike Erg is not available, sub Air Bike or Row at Zone 2 pace for the second piece
How to Calculate Zone 2

Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)

Zone 2 Range:

Minimum = RHR + .5(HRR)

Maximum = RHR + .75(HRR)

EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)

RHR = 220 – 30 – 60 = 130

Zone 2 Range

Minimum = 60 +.5(130) = 60+65 = 125

Maximum = 60 +.75(130) = 60+97.5 = 157.5

Zone 2 Range = 125 bpm to 157.5 bpm