This workout is about trying to focus on consistency after you've already hit the engine hard. Warm-Up 400 m run then 10 changes of support into a run 15 Russian KB Swings Partner banded pulls 3-minute cadence warm-up: 90/180 94/188 96/192 Workout 3 x 800 m run all-out red-line pace, save nothing 3-minute rest between … Continue reading Reversing the Pattern (800s/600s)
Month: November 2018
Descending Mini Time Trials: Very Long Intervals (Metric)
Warm-up 5 minutes of cadence work dynamic mobility Banded monster walks/ banded squat holds Pick your favorite "pull" drill Workout: Each of these is scored separately as its own mini-test: 3000 m run 2000 m run 1000 m run Rest 5-6 minutes between intervals. So, how'd you do?
Descending Short Interval Sets (4-3-2-1)
Warm-Up Twice: 200 m run 12 Russian KB swings 6 Goblet Squats 2 Perfect Lunges Drills: Carioca Plate pulls into a run Front/Back/Side Workout 4 rounds: 400 m run 90-second rest 300 m run 60-second rest 200 m run 30-second rest 100 m run 3-minute rest between rounds Cash Out 3 rounds: 1-minute plank hold … Continue reading Descending Short Interval Sets (4-3-2-1)
Two Halves, Two Miles (in rising sets)
Warm-Up 400 m run 15 air squats 8 lunges (each) Dynamic mobility Drills Single leg pulls Box/curb pulls Soft jump lands Workout Two rounds: 800 m run 1-mile run Rest 4 minutes between intervals. Finisher Two 3-minute AMRAPs of: 8 Ring-Rows 12 Overhead Lunges (30/20) 36 Double-Unders 90 seconds between AMRAPs.
A Little Bit of Endurance 