🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This long aerobic workout pairs progressively longer runs with an increasing set of push-ups each round. The early rounds will move quickly, but as the run distances increase and the push-ups accumulate, your body will struggle to fight the increasing fatigue.

- Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top. Choose a push-up variation that allows you to complete your first 10 reps of each round unbroken.

- Intended Intensity: RPE 6-7

- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance

- Target Score: 22-27 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)

- Approach all of the runs at a steady aerobic effort that you can hold throughout. Sprinting the early short distances won’t help and will only make the push-ups more difficult.

- Never take a push-up set to failure. A good rule of thumb is that once you have to pause at the top more than twice in a set, you should take a quick break. You always want to keep moving. Resting at the top of a rep will just accumulate upper-body fatigue.

[MEN] 200-400-600-800-1,000 METER RUN

- 1:15-2:30-3:45-5:00-6:15 Time Caps

- 1:00-2:00-3:00-4:00-5:00 Efforts on Treadmill/Runner

- 250-500-750-1,000-1,250m Row

- 200-400-600-800-1,000m Ski

- 12-24-36-48-60 Calorie Echo Bike

- 500-1,000-1,500-2,000-2,500m Bike Erg

[WOMEN] 200-400-600-800-1,000 METER RUN

- 1:15-2:30-3:45-5:00-6:15 Time Caps

- 1:00-2:00-3:00-4:00-5:00 Efforts on Treadmill/Runner

- 225-450-675-900-1,125m Row

- 180-360-540-720-900m Ski

- 10-20-30-40-50 Calorie Echo Bike

- 450-900-1,350-1,800-2,250m Bike Erg

PUSH-UPS

- Box Push-ups (Hands Elevated)

- 20-40-60-80-100 Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

Pec Stretch Against Wall

Overhead Tricep Stretch

2 Rounds:

100m Run

5-8 Push-ups