2026-07-04

General Warm-Up15 min

400m easy run
2:00 easy row
10 air squats
10 kettlebell deadlifts
10 box step-ups
5 burpees

"Long Weekend"32 min

For Time:
800 Meter Run
60 Wallballs, 20 / 14 lb to 10 / 9 ft
40/32 Calorie Row
40 Burpees
40/32 Calorie Row
60 Wallballs, 20 / 14 lb to 10 / 9 ft
800 Meter Run

Time Cap: 32 Minutes

AEROBIC POWER [LACTATE THRESHOLD]

Stimulus

Overview: A long Saturday chipper with big sets and repeat running. The goal is steady output and smart breaks.
Runs: Each 800m should take 5:00 or less.
Wallballs: Choose a weight and target that allow sets of 10-15.
Intended Intensity: RPE 6-7
Target Score: 24-30 Minutes

Strategy

Start the first run easy enough to settle immediately into wallballs. Break before your breathing spikes.

Substitutions

RUN

1,000/900m row
800/720m ski
50/40 calorie Echo Bike

WALLBALLS

Reduce reps or loading
Dumbbell thrusters
Air squats

ROW

Ski or bike calories

BURPEES

Up-downs
Reduce reps

Movement prep

400m easy run
10 light wallballs
10 calorie row
5 burpees