Long Interval Pyramid

Warm-Up

  • 300 m run
  • 50 m high knees
  • 50 m butt-kickers

Drills

  • Curb drills
    • both sides and back
  • 10 steps each side single-leg pull and run back to your starting line

Workout

For time:

  • 600 m run
    • 2 minute rest
  • 800 m run
    • 3 minute rest
  • 1000 m run
    • 4 minute rest
  • 1000 m run (RxA)
    • 4 minute rest
  • 800 m run
    • 3 minute rest
  • 600 m run

Finisher

  • If you did the regular gym WOD today or did the above RxA, then finish up with 10-12 minutes of mobility.
    • Work in long static holds and contract-relax sessions (2+ minutes each)
  • If not, then it’s time to play a little bit more…
    • AMRAP 6
      • 5 burpee broad jumps (6’/4′)
      • 7 pull-ups
      • 9 American KBS (53/35)

 

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