Simple Short Intervals w/Adaptive Rest

Warm-Up Twice: 300 m run 15 Russian Swings 10 Goblet Lunges Drills: Forward-and-back run 20 m forward, 10 m back until you cover 50 m. approximate distances, we care more about the pull-and-fall shift Front curb pulls Workout 8 x 300 m run Rest 60 seconds between intervals IF you are maintaining pace and form When […]

Simple Long Intervals (1k)

Warm-Up 400 m run 15 air squats 14 alternating side-lunges Dynamic mobility Drills Single leg pulls Box/curb pulls Soft jump lands Workout 4 x 1000 m run rest 3 minutes between intervals Finisher Two 3-minute AMRAPs of: 12 American KB Swings (53/35) 12 Overhead lunges (30/20) 36 Double-Unders 90 seconds between AMRAPs.

Alternating Long Intervals

Warmup 600 m run, dynamic mobility Curb drill: side then front/back, break into short run after each Jump rope drill Workout Run:  800m 3:00 rest 1200m 4:00 rest 800m 3:00 rest 1200m 4:00 rest 800m Finisher AMRAP 7: 5 burpees 10 Russian KB Swings 15 sit-ups 40 foot bear crawl