VOCC Workouts

June 2019

MonTueWedThuFriSatSun
1
  • Basic Strength
  • Masters: Long Distance Alt Workout; L1-3 - Paddle 90min
2
  • Basic Strength
  • Beginner's Workout
3
  • Basic Strength
  • Weight Lifting (Heavy)
  • 4 x 500M & 4 x 250M, short rest
4
  • Basic Strength
  • Cycle/Swim/Run for 60-90min
  • Paddle - Pool or Erg Training; 45min
5
  • Basic Strength
  • Weight Lifting (Light)
  • 12 x 250M on 3'
6
  • Basic Strength
  • Cycle/Swim/Run; variable tempos, working on endurance
  • Paddle - Pool or Erg Training; 45min
7
  • Basic Strength
  • Weight Lifting (Medium)
  • 6 x 1000M on 6'
8
  • Basic Strength
  • Masters: Long Distance Alt Workout; L1-3 - Paddle 90min
9
  • Basic Strength
  • Beginner's Workout
10
  • Basic Strength
  • Weight Lifting (Heavy)
  • 4 x 10-50s locomotive
11
  • Basic Strength
  • Cycle/Swim/Run for 60-90min
  • Paddle - Pool or Erg Training; 45min
12
  • Basic Strength
  • Weight Lifting (Light)
  • 8 x 500M on 4'
13
  • Basic Strength
  • Cycle/Swim/Run; variable tempos, working on endurance
  • Paddle - Pool or Erg Training; 45min
14
  • Basic Strength
  • Weight Lifting (Medium)
  • 6 x 250M, 4 x 500M, 2 x 1000M
15
  • Basic Strength
  • Masters: Long Distance Alt Workout; L1-3 - Paddle 90min
16
  • Basic Strength
  • Beginner's Workout
17
  • Basic Strength
  • Weight Lifting (Heavy)
  • 5K for time
18
  • Basic Strength
  • Cycle/Swim/Run for 60-90min
  • Paddle - Pool or Erg Training; 45min
19
  • Basic Strength
  • Weight Lifting (Light)
  • 20 x 40s w/20s off
20
  • Basic Strength
  • Cycle/Swim/Run; variable tempos, working on endurance
  • Paddle - Pool or Erg Training; 45min
21
  • Basic Strength
  • Weight Lifting (Medium)
  • 8 x 500M on 4'
22
  • Basic Strength
  • Masters: Long Distance Alt Workout; L1-3 - Paddle 90min
23
  • Basic Strength
  • Beginner's Workout
24
  • Basic Strength
  • Weight Lifting (Heavy)
  • 12 x 250M on 3 min
25
  • Basic Strength
  • Cycle/Swim/Run for 60-90min
  • Paddle - Pool or Erg Training; 45min
26
  • Strength/Power
  • Weight Lifting (Light)
  • 6 x 500M on 5'
27
  • Strength/Power
  • Cycle/Swim/Run; variable tempos, working on endurance
  • Paddle - Pool or Erg Training; 45min
28
  • Strength/Power
  • Weight Lifting (Medium)
  • 4 x 1000M on 8'
29
  • Strength/Power
  • Masters: Long Distance Alt Workout; L1-3 - Paddle 90min
30
  • Strength/Power
  • Beginner's Workout