Self Guided Workouts: Your Place, Your Pace
A weekly workout plan to improve your fitness
If you have enjoyed working out with your favorite CRI coaches and staying connected with our community on CRI Upstream, please consider making a donation to help us in this unprecedented time. Your support now is more critical than ever before. Thank you.
Week of April 28
Circuits for those with ergs
| Wednesday | Thursday | Friday |
| Warm up: 10 minutes (4’@18,3’@20, 2’@22, 1@24) | Warm up: 10 minutes (4’@18,3’@22, 2’@22, 1@24) | Warm up: 16 minutes (4’@18,3’@20, 2’@22, 1@24. + 3 or 4 Builders (3 strokes to build, 10 strokes at rate every 90 seconds(26-28, 28-30, 30-32, 32)) |
|
2 or 3 times |
4 x 12' minutes w/ 2' minutes rest #1. 18 for 5', 20 for 3', 22 for 1’, 20 for 3’ #2 and #3. 20 for 5', 22 for 3', 24 for 1’, 22 for 3’ #4 22 for 3', 20 for 3', 22 for 3’, 24 for 3’ |
6x 4’ 1: 26 spm 2: 3’ @26, 1’ 28 3: 2’@26, 2’@28 4: 1’@26, 3@28 3@28 5: 3’@28, 1’@30 6: 4’ @ 30 10 minute cooldown |
Alternative circuits for those without ergs
| Wednesday | Thursday | Friday |
|
20-25 min jog out
|
18, 21 or 24 minutes |
2 to 4x 15 min jog |
Circuits for those with ergs
| Saturday | Sunday | Monday |
| Warm up: 10 minutes (4’@18,3’@22, 2’@22, 1@24) |
Stretching: Warm up |
Warm up |
| 3 x 15', w/ 3' rest, 5' cooldown #1. 4' @ 16spm, 3' @ 18, 2' @ 20, 2' @ 18, 3' @ 16 #2. 4' @ 18, 3' @ 20, 2' @ 22, 2' @ 20, 3' @ 18 #3. same as 1 #4. same as 2 |
2 or 3 times:
20 strokes on, 10 off |
3 - 4 x 10' minutes w/ 2' minutes rest
#1. 3' @ 24, 2' @ 26, 1' @ 28 |
Alternative circuits for those without ergs
| Saturday | Sunday | Monday |
| 30s forward lunges right leg 10s rest 30s left leg 10s rest 30s pushups 30s rest Repeat 3 times 30s lateral lunge one side 10s rest 30s lateral lunge other side 10s rest 30s mountain climbers 30s rest Repeat 3 times 30s squats 10s rest 30s squats 10s rest 30s burpees 30s rest Repeat 3 times |
3x1mile run |
Run 5 mins |