Descending Long Intervals


  • 600 m run
  • Banded Fall drill
  • Pose-Jacks, 20 paces then run it out… twice!


  • 1 mile run
    • 5 minute rest
  • 1000 m run
    • 4 minute rest
  • 800 m run
    • 3 minute rest
  • 600 m run

Your scores are your splits for each interval.  If you’re doing the run from 858 MG, then this page will show you where to turn for the non-standard intervals.


3 rounds for time of:

  • 50 Double-Unders
  • 25 Russian KBS (try to keep these unbroken, choose weight accordingly)



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