CFP FALL FESTIVAL is on Nov 18th @ 3pm. RSVP by 11/10 HERE https://bit.ly/cfpfallfestival Friends and family invited!!
5 Minutes at RPE3
-Rest 90 Sec-
1 Minutes at RPE8
5 Minutes at RPE3
2 Minutes at RPE6
-Rest 90 Sec-
1 Minutes at RPE8
4 Minutes at RPE3
2 Minutes at RPE6
-Rest 90 Sec-
6×5 Min at Easy Pace w/1 Min Rest between reps
Workout Details: Record your distance in your first interval. Return back to starting point on next interval. Focus on matching the same (5min) amount of time to run same distance. Only look at watch after you cross your finishing line. Goal is to match your first rep distance in reps 2-6
Rich Froning Estimated Paces:
Run Paces per 100m
Easy: 30sec/100m
2 minute easy bike
2 minute walk
2 Sets:
4 Minutes at RPE5, 1 Min Rest
2 Minutes at RPE5, 1 Min Rest
3 Minutes at RPE5
*Rest 5 Min between sets.
400 meter walk
Run: 20 Minute Test
20 Min at RPE10 (Record Meters)
6 Min at RPE5-6
3 Min at RPE3
3 Min at RPE5.5,
6 Min at RPE3
2 Min at RPE5.5, 45 Sec Rest
2 Min at RPE5.5, 45 Sec Rest
2 Min at RPE2-3,
4x (10 Sec at RPE10, 50 Sec Rest)
2 minute easy run
2 minute walk
8 Sets:
20 Sec at RPE8
90 Sec at RPE2-3
*No rest between reps or sets.
400m walk
8 Min at RPE3, 3 Min Rest
3 Sets
2 Min at RPE7
3 Min at RPE3
*No rest between reps & 90 Sec rest between sets.
6x (30 Sec RPE9, 30 Sec RPE3, 30 Sec RPE1)
*No additional rest between reps or sets.
400m walk
Register for our FREE Bullet Proof Shoulders Clinic with Polaris PT next Saturday Sep 9th from 10-12pm. Register at front desk or in our Instagram bio! Free to the public as well so grab a friend!
3 Sets:
3 Min at RPE6-7
-2 Min Rest-
75 Sec at RPE7-8
-2 Min Rest-
45 Sec at RPE8-9
*Rest 5 Min between sets.
400m walk
10 Minutes at RPE3
-Rest 2 Minutes-
5 Sets:
5 Minutes at RPE3
30 Second surge at RPE8
*No rest between reps or sets.
Cooldown
2 minute walk
3 Sets:
2 Minutes at RPE6, 1 Min Rest
90 Seconds at RPE7, 1 Min Rest
60 Seconds at RPE8
*Rest 3 Minutes between sets.
400 meter walk