Surge Elite Performance & Fitness – ENDURANCE
Endurance
BIKE: Metcon (Calories)
Dynamic Warmup
5′ EZ to continue warmup
EMOM Calorie Ladder
5
10
15
20
25
30
35
40
45
50
How high can you go? Once you can no longer achieve the prescribed amount of calories, conduct 5 rounds of 5 calories lower than you missed. After completing, climb back down the ladder to initiate a steady cooldown.
SWIM: Metcon (No Measure)
W/U
100 swim
100 drill(s) of choice
100 build
100 perfect
100 build
M/S
3 x 200 at steady state effort, aerobic
4 x 100 middle 50 PUSH the pace
5 x 50 alternate build, perfect
C/D
100-300 EZ
Optional in M/S:
10 x 25 at the end, with 1:1 work:rest