Kamp LOKAL: Nov 30, 2023

1 Hour Progression Week 1 We are going to be completing a 13 week 1 Hour Progression on Thursdays. This is originally written to be completed as a run but you're welcome to change it up based on what your goals and desire for how you spend Thursdays. Our recommendation: * if you want to use Thursdays to improve 1 machine then stay with the same machine for the entire 13 weeks. * if you want to use Thursdays as just a recovery / moving day then feel free to change up what you do each week. 1 Hour Progression Week 1 7x (2 Min at RPE5, 90 Sec at RPE4) -Rest 4 Min- 24 Min and 30 Sec at RPE 5 -Rest 4 Min- 7x (2 Min at RPE5, 90 Sec at RPE6) Clock Flow: Clock Flow 0:00 - 2:00 at RPE5 2:00 - 3:30 at RPE4 3:30 - 5:30 at RPE5 5:30 - 7:00 at RPE4 7:00 - 9:00 at RPE5 9:00 - 10:30 at RPE4 10:30 - 12:30 at RPE5 12:30 - 14:00 at RPE4 14:00 - 16:00 at RPE5 16:00 - 17:30 at RPE4 17:30 - 19:30 at RPE5 19:30 - 21:00 at RPE4 21:00 - 23:00 at RPE5 23:00 - 24:30 at RPE4 24:30 - 28:30 Complete rest 28:30 - 53:00 at RPE5 53:00 - 57:00 Complete Rest 57:00 - 59:00 at RPE5 59:00 - 60:30 at RPE6 60:30 - 62:30 at RPE5 62:30 - 64:00 at RPE6 64:00 - 66:00 at RPE5 66:00 - 67:30 at RPE6 67:30 - 69:30 at RPE5 69:30 - 71:00 at RPE6 71:00 - 73:00 at RPE5 73:00 - 74:30 at RPE6 74:30 - 76:30 at RPE5 76:30 - 78:00 at RPE6 78:00 - 80:00 at RPE5 80:00 - 81:30 at RPE6 Scoring: