"Mile Prep"
Duration: 32:00
On the 4:00 x 8 Sets:
300 Meter Run
12 Wallballs, 20 / 14 lb to 10 / 9 ft
6 Burpees to Target
Score: Slowest Set
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: Fast but repeatable running under simple fatigue. The goal is consistent output across all 8 sets.
- Run: Complete in 1:15-1:45.
- Target Score: 2:15-3:15 per set
STRATEGY
- Run strong but controlled. Move directly into wallballs and use steady burpees to finish each set.
SUBSTITUTIONS
RUN
- 375/330m row
- 300/270m ski
- 18/15 calorie bike
WALLBALLS
- Reduce loading or reps
- Dumbbell thrusters
- Air squats
BURPEES TO TARGET
- Regular burpees
- Up-downs
MOVEMENT PREP
2 Rounds:
100m run
6 wallballs
3 burpees