2026-06-23

• Overview: This running-biased interval day continues the recent Tuesday focus on running under fatigue. Each round should be fast enough to challenge pace control while still leaving recovery before the next interval.
• Run: The 400m should take 1:45-2:15. Reduce distance if you cannot finish the full round with at least 0:30 rest.
• Double Unders: Keep these quick and relaxed. They should take 0:20 or less.
• Wallballs: Light, fast, and unbroken. The set should take 0:30 or less.
• Intended Intensity: RPE 7-8
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: Slowest round between 2:15-3:15

• The score rewards consistency. Start at a pace you can repeat eight times instead of chasing a heroic first round.
• Use the jump rope as a chance to relax your shoulders and breathing. Pick up the ball immediately after the rope and finish the wallballs with a smooth cadence.
• If round times slip by more than 0:20, reduce the run to 300m or the wallballs to 7 reps.

400M RUN

• 500/450m Row
• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1:45 Treadmill Effort
• 32 Shuttle Runs (1 rep = 10m)

DOUBLE UNDERS

• 40 Single Unders
• 20 Plate Hops
• 8 Burpees

WALLBALLS

• Reduce Loading/Reps/Target
• Dumbbell Thrusters, 25 / 15 lb
• Empty Barbell Thrusters
• 15 Air Squats

400m Easy Run
10 Light Wallballs
20 Single Unders
10 Double Unders

2 Rounds:
200m Run
10 Double Unders
5 Wallballs

• Rest 0:30 -