2025-02-06

• Overview: Today’s chipper-style workout decreases in volume but the movements get more challenging. Set your effort from the beginning and see if you can maintain it throughout!
• 1,600m Run: Pick an opening run distance that takes under 10:00 to complete, with the goal being closer to 8:00.
• Medball Run: Run with the medicine ball on the shoulder, rotating sides as needed. If you can't complete the run in less than 5:00, reduce the distance. We'd prefer you reduce the distance and run WITH the medball rather than run the full distance WITHOUT the medball.
• 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.
• Farmer's Carry: Hold two dumbbells at the sides. Choose a weight that you could complete at least 200 meters unbroken with when fresh.
• Target Score: 18-30 Minutes
• Stimulus: Aerobic Power [RPE 6-7]
• Score: Time

• Be prepared to switch arms regularly during the medball run - every 100 meters may be a good strategy.

1,600 METER RUN

• 10:00 Time Cap
• 2,000/1,800m Row
• 1,600/1,440m Ski
• 100/80 Calorie Echo Bike
• 4,000/3,600m Bike Erg
• 8:00 Effort on Treadmill/Runner

SIT-UPS

• Reduce Reps
• Hollow Rocks
• Tuck Crunches

800M MEDBALL RUN

• 5:00 Time Cap
• Remove Medball
• 1,000/900m Row
• 800/720m Ski
• 50/40 Calorie Echo Bike
• 2,000/1,800m Bike Erg
• 4:00 Moderate Effort on Treadmill/Runner
• 60 Burpees

FARMER’S CARRY

• Reduce Loading/Distance
• Sub Kettlebells or Plates
• 4:00 Farmer’s Carry March in Place
• 4:00 Farmer’s Carry Hold

200m Run
10 AbMat Sit-ups
100m Medball Run
10 AbMat Sit-ups
50m Farmer's Carry