Lift and Run, Long Intervals

400 m run then 3 rounds (first round: just the bar, add warm-up weight every round): 10 RDL 20 Air Squats 4 minutes of cadence drills: Start at 91 / 182 and raise it every 30 seconds Warm-up for deadlifts, working your way up to your workout weight below. Workout 4 rounds: 10 deadlifts (185/135) 1000 m … Continue reading Lift and Run, Long Intervals

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Ascending Short Intervals

Warm-Up Twice: 200 m run 12 Russian KB swings 10 Goblet Lunges Drills: Carioca Wall drills Curb drills Workout 4 rounds: 200 m run 30 second rest 300 m run 60 second rest 400 m run 90 second rest Plenty of rest, run like they're chasing you! Finisher AMRAP 6: 6 goblet squats 12 box … Continue reading Ascending Short Intervals

Row and Throw, Long Intervals

Warm-up 3 minute row, improve your time / 500 by 15 seconds per minute (e.g first minute 2:30 pace, second minute 2:15 pace, ...) Dynamic mobility, Russian KB swings (hips back, focus on hamstrings) Workout 5 rounds: 1k row 25 wall ball shots 4 minute rest