Another Trip Into… The Pain Cave

This test comes up every so often, let’s see how we do.  Compare to 2016-12-16.

Warm-Up

400 m run, side-lunges, carioca, and… a little barefoot running practice (indoors and safely!)

Workout

For total distance:

  • 1 minute sprint
    • 1 minute rest
  • 1 minute sprint
    • 50 seconds rest
  • 1 minute sprint
    • 40 seconds rest
  • 1 minute sprint
    • 30 seconds rest
  • 1 minute sprint
    • 20 seconds rest
  • 1 minute sprint
    • 10 seconds rest
  • 1 minute sprint
    • 20 seconds rest
  • 1 minute sprint
    • 30 seconds rest
  • 1 minute sprint
    • 40 seconds rest
  • 1 minute sprint
    • 50 seconds rest
  • 1 minute sprint

These are SPRINTS.  Make each minute an all-out run for distance.  Then rest as described.  Will you run out of gas or will your well-trained metabolism pull you out of the hole?

Core and Mobility Work

  • Accumulate 1 minute in each of:
    • round-the-world plank
    • *couch stretch or banded hip-flexor stretch, left side
    • v-sit-holds
    • *couch stretch or banded hip-flexor stretch, right side
    • pistol holds (scale to “active” squat hold or elevated pistol hold)

*Keep the glutes and core on, stretch your hip flexor, not your spine!

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