What is A+A? I've been trying to sort this out myself. I believe it's related to Pavel's StrongEndurance protocols. I don't think there are any books explaining it so you kinda have to pick around. I think the idea is that you train the alactic energy system (short bursts of 10 seconds or so) and u...

A bit late, but another good option would be Power Intervals (HIC #5), since it's the indoor replacement for the 600m resets that were originally part of your plan. It also doesn't require any sort of weights.

Hello, I’m a 40-year-old civilian who despite being fit and active in my teens and (very) early twenties spent the vast majority of that decade being out of shape after landing a desk job doing IT work. In 2013, a friend invited me to his CrossFit gym. He was talking about the progress he’s made and...