Morse code metabolic intervals

Post Warm-Up Wind-Up 2 Rounds: 10 air squats 100 meter dash 10 static lunges 100 meter dash 25 meter left-only pulls 25 meter right-only pulls Workout 3 rounds: 200 meter run 30 second rest 800 meter run 2 minute rest Finisher 3 rounds: A1) row 250m A2) your choice of: 20 sit-ups 1 minute weighted … Continue reading Morse code metabolic intervals

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Mid-range intervals

Warm-up / Drills Workout 4 x 800m 3:30 rest between intervals Finisher 4 rounds: 15 heavy Russian KB swings 1 minute banded calf stretch (alternate feet each round)   Nothing mysterious about this week but do four SOLID intervals.  Work on your cadence and turnover.  This is not about taking four slow jogs, run like … Continue reading Mid-range intervals