Modulating Intensity

Warm-up

Two rounds (one slow and methodical, one fast):

  • 300 m run
    • first round: form, extra high pulls
    • second round: speed, good cadence
  • 15 air squats
    • first round: deep, with a pause
    • second round: explosive, focus on the “pop”
  • 15 KB swings (53/44)
    • first round: Russian, focus on hinge
    • second round: American, keep core solid

Drills

  • 50 meters of “stop and go”:
    • 3 static hops
    • 5 leaning hops
  • 10 left-pulls, 10 right pulls and run out 25m, twice

Workout

6 rounds of:

  • 2 minutes ON
    • This will be somewhere between your 400m and 600m pace
  • 2 minutes Low
    • Keep moving well, but throttle the intensity down

When you can’t keep it up anymore while still keeping good form, it’s time to stop.

Scaling options:

  • 4 or 5 rounds instead
  • take 2 minute break after 4 rounds and get back to it

This drill is about controlling your run and becomes meaningless if you’re a sloppy mess.  

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