REDBULL DEFIANCE: 38 days
My training has had a shift over the last month, and now is largely centred around building volume in the legs. Redbull Defiance is just over a month away – a two day adventure race of running, riding & paddling. Increasing time & kilometres in the legs is obviously a huge part of training now, yet the importance of strength training for running & riding should never be overlooked, so STR sessions are not to be missed. Running has become a much bigger part of my training, however I’m still being careful of doing too much – especially given that I ran very little prior to entering RD. Incorporating some longer bike sessions on tired legs has been really helpful to continue heavy training loads yet avoid injury.
3x 8 heavy kettlebell swings (fast, explosive and deliberate) @ 40kgs
5x 3 back squats @ 90% – 70, 80, 90, 95, 100kgs + max towel pull ups after each set (6-8)
3x 10 single arm kettlebell front squats – 20kgs (10 each side 😳)
Then a 15 minute AMRAP (I got through four and a half rounds)
10 x weighted Cossack squat – 12kgs (10 each side… again)
10 x push ups
30m weighted lunge walk – 2x 16kgs
Then Chris got the ball rolling with this Concept2 workout, so naturally we all had to have a go.
Concept 2 Erg WOD
300 calorie BikeErg
200 calorie SkiErg
100 calorie BikeErg
⏱32.00 including changeovers & screen set up