2024-12-26

Mindset

Perspective In The Present Moment

"Dasher"35 min

For Time:
1,000 Meter Run
50 Sit-ups, 25 Push-ups
800 Meter Run
40 Sit-ups, 20 Push-ups
600 Meter Run
30 Sit-ups, 15 Push-ups
400 Meter Run
20 Sit-ups, 10 Push-ups
200 Meter Run
10 Sit-ups, 5 Push-ups

Time Cap: 35 Minutes

Stimulus

Overview: We're alternating between running and bodyweight movements in today's workout. This is a post-holiday workout that is focused on getting quality work in rather than hitting extreme intensity.
Sit-ups: Both hands must touch the ground behind your head at the bottom of the sit-up and both hands must touch your feet at the top of the sit-up.
Push-ups: Choose a variation that allows you to complete the first round in under 2:00.
Target Score: 20:00-30:00
Stimulus: Lactate Threshold [RPE 5-6]
Score: Time

Substitutions

SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

PUSH-UPS

Reduce Reps
Box Push-Ups (Hands Elevated)
Dumbbell Bench Press
Dumbbell Floor Press
Burpees

[MEN] 1,000-800-600-400-200 METER RUN

6:15-5:00-3:45-2:30-1:15 Time Caps
5:00-4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
1,250-1,000-750-500-250m Row
1,000-800-600-400-200m Ski
60-48-36-24-12 Calorie Echo Bike
2,500-2,000-1,500-1,000-500m Bike Erg

[WOMEN] 1,000-800-600-400-200 METER RUN

6:15-5:00-3:45-2:30-1:15 Time Caps
5:00-4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
1,125-900-675-450-225m Row
900-720-540-360-180m Ski
50-40-30-20-10 Calorie Echo Bike
2,250-1,800-1,350-900-450m Bike Erg

Movement prep

3 Rounds:
100m Run
10 Mountain Climbers
5 Sit-ups
5 Push-ups