Ascending Short Interval Sets

Warm-up

Twice

  • 200 m run
  • Carioca
  • Power-skips
  • glute-bridges 8 – 10 extensions per side
  • 10 RDLs

Drills

  • Hops into run
  • Oly-jacks into run
  • Side-curb drills, use double-pulls

Workout

  • 6 x 200 m
  • 6 x 300 m

Work : Rest is 1 : 1.

Keep the speed as high as form allows then rest as long the last interval took you. 

Core Work

3 rounds

  • 30 – 60 second around-the-world plank
  • Dead bugs, 8-10 per side
    • Keep that Hollow position!
  • 12 back GHD extensions
    • Back not hips!

Then…

  • Partner drill: armadillo
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