Perform workout 1 and workout 2 each once a week resting at least a day in between workouts. If you are racing, you will want to perform these workouts early in the week. Each workout combines five exercises of which the first three exercises should be completed as a circuit (i.e. do one set of each exercise and move on to the next without resting in between). Once you have completed one circuit of the three exercises, rest for a minute, get a drink and then repeat the circuit completing a total of three circuits. Next, alternate between exercises four and five with 30 seconds of rest in between each exercise (one set is complete when you have finished exercise four and then five.) Complete three sets of exercises 4 and 5. Use the heaviest weight that allows you to complete every rep of every set. You shouldn't finish the last set feeling like you could have done more.