Descending Long Intervals

Warm-Up

  • 600 m run
  • 12 squats w/1-2 seconds at bottom
  • 12 side lunges w/1 second pause

Drills

  • Side curb drill
  • Descending back-and-forth ladder drill (50-40-30-20-10)
    • 50 m forward run
    • 50 m backward run
    • 40 m forward

Workout

  • 1200 m run
    • 4 minute rest
  • 1000 m run
    • 3 minute rest
  • 800 m run
    • 2 minute rest
  • 600 m run

The hard part:  your speed (minutes/mile) should keep going UP!

Finisher

  1. If you already did the WOD today skip to part 2.
    • AMRAP 5
      • 24 double-unders
      • 16 situps
      • 8 box jumps
    • rest 2 minutes
    • AMRAP 3
      • 24 double-unders
      • 8 box jumps
  2. Mobility Work
    • Roll-out hamstrings
    • Mash hip-flexors 30-60 seconds each
      • Lacrosse ball and a KB…
    • Roll-out quads
      • work the edges, not just the flat of the muscle
    • Couch stretch, each side, as tight as possible
      • Focus on positioning, the goal is to open the hip, no stress out your lower back!

 

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