🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: Today is all about moving forward. In this pyramid-style workout, we load our run/walk heavier, then go back down. Attack each section, knowing you get to rest before the next movement. Choose weights/distances that allow you to complete each station in 5:00 or less. No matter what, you should always be moving unless you are in your rest period.

- 1,000m Run: Because you get a rest period after your run, really push the pace here. These should be completed quicker than you would normally complete them during a workout where you're constantly moving.

- Medball Run: You can hold the medball however you'd like, though the best way will likely be holding it on one shoulder, passing it to the other shoulder as needed. Choose a load on the medball that will allow you to complete the run without putting the medball down.

- DB Farmer's Carry: Hold two dumbbells at your sides. Should be able to complete 100m without breaking. This will likely be the most difficult part of the workout. Be sure to roll the shoulders back & down as you carry.

- Target Score: 26-32 Minutes

- Stimulus: VO2 Max [RPE 8-9]

- Score: Time

- Today's workout is a hard, interval style workout that give's plenty of rest between stations. This allows us to push the pace on each station.

- Our pace should NOT be out of control, but should definitely be challenging.

1,000M RUN

- 6:15 Time Cap

- 1,250/1,125m Row

- 1,000/900m Ski

- 60/50 Calorie Echo Bike

- 2,500/2,250m Bike Erg

- 5:00 Hard Effort on Treadmill/Runner

800M MEDBALL RUN

- Reduce Loading/Distance

- 5:00 Time Cap

- Sub Single Dumbbell, Kettlebell, or Plate

- Sub Weight Vest or Ruck

FARMER'S CARRY

- Reduce Distance/Loading

- Kettlebell Farmer’s Carry

- 5:00 Suitcase Hold

200m Jog

25' Line Drill Warm-Up:

Knee Pulls

Quad Pulls

Gate Openers

Gate Closers

Standing Figure 4

High Knees

Butt Kicks

Warm Up to Farmer's Carry Load as Needed

Practice Round:

200m Run

100m Medball Run

50m Farmer's Carry