Surely you have heard of the annual Rollerski - Duathlon Trick or Treat Challenge (enter spooky voice here)- or maybe not as this is the FIRST Annual Rollerski - Duathlon Trick or Treat Challenge (more spooky voice). Come prepared to rollerski and run! If you can bring some kind of Ninja costume, we can stick with our fall theme (aka all black with a red belt)
You bring a trick and I will bring the treats!
Monday: Rest or alternative sport
Tuesday: Strength *see below
Wednesday: Rollerski workout if it's not raining - Erg/striding if it is...
Thursday: Intervals! 30 - 45 min - warm up - 5x2min fast running- cool down
Friday: Rest or alternate sport
Saturday: Rollerski - Duathlon Trick or Treat Challenge
Sunday: Long Slow Day. Hike, Run, swim, rollerski, dance.....but keep it long and Zone 1. Next week we should learn what zones are 👌😄
New Strength
Here is a new strength workout to help with climbing as well as general skiing.
**Warm up: 10- 15 min Jog or bike**
Make sure your getting in a good warm up!
Do each of 2-3 times this week.
Repetitions
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Exercise
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Example
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30 seconds
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High Knee (on the spot)
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10 each side
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Dynamic Lateral Lunges
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https://www.youtube.com/watch?v=FUX6Pz8vV0s
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15
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Chair (or bench) Dips
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https://www.youtube.com/watch?v=dl8_opV0A0Y
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15-20
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Speed skaters
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https://www.youtube.com/watch?v=s82GSHiJk1M
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10-15
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Explosive Push ups
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10-15
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Squat Jumps
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30 Seconds each side
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Side Plank
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20
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Mountain Climbers
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https://www.youtube.com/watch?v=lvaQcFaxL00
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60 seconds
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Plank
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60 second wall sit
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