Working our way up…


200 m run, dynamic mobility


  • 20 hip thrusts, weighted if you can
  • 1 minute plank hold
  • carioca, arms out and parallel to line of travel
  • Your choice of 2-3 minutes spent on
    1. Cadence work
    2. Banded Fall drill
    3. Jump-rope run (pull!)


  • 200 m run
  • 400 m run
  • 600 m run
  • 800 m run
  • 1000 m run
  • (1200 m run)  – RxA only

Work to Rest ratio of 1:1.  If you’re at 858 MG and don’t know where these distances are, try this page that shows our distance markers

If you normally scale our running workouts, please don’t cram in that final 1200, it’s there as a challenge for the more advanced engines.



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