PPF Biathlon!
FOR TIME
Bike 3.5 Miles
Run 3 Miles
Bike 3.5 Miles
Specific Warm Up
If you’ve got a bike available to you, do your 3-5min of opening cardio on the bike. Start easy and pick up the pace a little on every subsequent minute.
After that, hit your Hinshaw Warm Up and then let’s rock and roll!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
PPF Biathlon!
FOR TIME
Bike 3.5 Miles
Run 3 Miles
Bike 3.5 Miles
Workout Notes
Ok, ok, ok, I know this one looks nutso and that’s because it is! We gotta do something a little wacky now and then! This is also the first PPF Fitness-Track workout that I’ve written that should take MORE than an hour, if done in full. Good thing for you is that you don’t have to do it in full!
The distances for this workout aren’t super specific for any particular reason. I was loosely thinking:
Bike for 15-20min
Run for 25-30min
Bike for 15-20min
Using those intervals as a guide, you can get this done however you’d like to, with any cardio elements you’d like! You could turn the bike into a row. You could turn the run into a power walk. You could use the same parameters and shorten the whole thing to your level like…
Bike for 10min
Power Walk for 15min
Bike for 10min
The possibilities are endless! Make it your own. MOD the WOD for that BOD! The true intention of this workout is to get you outside, if possible (on a real bike!) and to keep your heart rate elevated in a steady place for a long time. That’s it! Don’t overthink it. Just get out there and have fun and get sweaty! If you need more help with options, check out our Cardio Resources Page.
Optional Accessory Work
NONE! This is a monstrous workout!
Cool Down
1-2min of Calf Stretches on each leg
1-2min of Samson Stretch on each side
1-2min of Pigeon / Figure 4 on each side
Comments