Workouts

General Warm-Up

Duration: 15:00

- 400m easy run

- 20 high knees

- 20 butt kicks

- 10 jumping lunges

- 20 single unders

- 10 light wallballs

"Track Change"

Duration: 30:00

On the 3:00 x 10 Sets:

200 Meter Run

10 Wallballs, 20 / 14 lb to 10 / 9 ft

20 Double Unders

Score: Slowest Round

AEROBIC POWER [VO2 MAX]

STIMULUS

- Overview: Run intervals with simple gym fatigue. Each round should leave 0:45 or more to recover.

- Run: Hard but repeatable, roughly mile pace plus 0:30-1:00.

- Intended Intensity: RPE 8

- Target Score: 1:45-2:15

STRATEGY

- Keep every transition immediate. If rest drops under 0:30, reduce the run to 150m.

SUBSTITUTIONS

RUN

- 250/225m row

- 200/180m ski

- 12/10 calorie bike

WALLBALLS

- Reduce loading or reps

- Dumbbell thrusters

- Air squats

DOUBLE UNDERS

- 40 single unders

- Plate hops

MOVEMENT PREP

2 Rounds:

100m run

5 wallballs

10 double unders

🏋️‍♂️ Workouts 🏋️‍♀️