Simple Short Intervals w/Adaptive Rest

Warm-Up

Twice:

  • 300 m run
  • 15 Russian Swings
  • 10 Goblet Lunges

Drills:

  • Forward-and-back run
    • 20 m forward, 10 m back until you cover 50 m.
    • approximate distances, we care more about the pull-and-fall shift
  • Front curb pulls

Workout

8 x 300 m run

  • Rest 60 seconds between intervals IF you are maintaining pace and form
  • When pace slides by more than a couple seconds or you break down extend rest 10-15 seconds
  • Max rest is 2 minutes ( or 1:1, whichever is less )

Finisher

AMRAP 6:

  • 36 double-unders
  • 18 wall-balls
  • 9 pull-ups

 

 

Advertisements

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s