TT 1 Mile

TT stands for "time trial" which means "see how fast you can do it". You are racing against yourself. If you have not done a one mile time trial yet, this will be a good benchmark. If you follow the program you will see your Time Trial results improve over time.

You may have also noticed that I started including the endurance WOD. You should always do the main WOD, the endurance WOD is optional depending on what your goals are. I do the main WOD at 6am and the Endurance WOD sometime after 6pm. We are on a 3 days on, 3 days off schedule. I will start posting the rest days as well... maybe with some fun nutrition facts or word of encouragement! Fun!

WOD

• 1 mile TT (running)

recover

• max push ups - 2 minutes
• max sit ups - 2 minutes
• max air squats - 2 minutes

Focus on your form. Push ups - chest to the ground. Sit ups - shoulder blades to the ground, head to knees. Air squats - your butt should go down to about 12" above the ground (below your knees).

Endurance WOD

"10x's Repeats"
3+ Hours After Daily Workout
Choose ONE of The Following Sports:
Swim: 2x6 min, Rest 2 min Between intervals
Bike: 2x12 min, Rest 2 min Between intervals
Run: 2x10min, Rest 2 min Between intervals
C2: 2x7min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.