Warm-Up 5 minutes of cadence work. Raise you cadence every minute. Banded hip-flexor stretch Banded fall drill Workout For time: 600 m run 800 m run 1000 m run 800 m run 600 m run Work : Rest is 1 : 1 That's plenty of rest, I expect you to haul on the intervals!
Warm-up 3 rounds: 200 m run (faster every time) 12 air squats 8 alternating lateral lunges (jump out of the bottom) Then... inch-worms, perfect lunges, calf stretch (stiff leg and bent knee) Drills: Balance pulls Double pulls WOD For total distance: 1-minute sprint 60 seconds rest 1-minute sprint 50 seconds rest 1-minute sprint 40 seconds rest … Continue reading Another Trip In and Out of the Pain Cave
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?
Warm-Up Twice: 200 m run 12 Russian KB swings 10 Goblet Lunges Drills: Carioca Wall drills Curb drills Workout 4 rounds: 200 m run 30-second rest 300 m run 60-second rest 400 m run 90-second rest Plenty of rest, run like they're chasing you! Finisher AMRAP 6: 6 goblet squats 12 box jumps 24 double-unders … Continue reading Ascending Short Intervals (2-3-4)
Warm-up 400 m run, then twice through: 12 goblet lunges 12 kb swings Drills: Hops, staggered stance 50 m per side Cadence work: 5 x 45 seconds at... 90/180 92/184 94/188 96/192 98/196 Workout 3 x 1-mile repeats, rest for 3-5 min rest after each
Warm-up Two rounds: 12 lunges 100 m run 12 squats 100 m run Drills Balance pulls Dynamic warm-up, hip-openers, and wall-drills Workout 10 x 200 - 1 minute of rest between intervals Go into this hot and make every interval count! Core-Work Finisher 3 rounds: 1-minute Around-the-World plank hold 20 Russian Med-ball Twists Rx: feet elevated, touch … Continue reading Short and Simple Intervals
Obviously, we're not meeting as a class on Thanksgiving day but here's a little workout that's so "good" it's worth recording as a repeatable test... Workout For total time: 1600 m run 3-minute rest 1200 m run 2-minute rest 800 m run 1-minute rest 400 m run Track your splits... then go eat and enjoy … Continue reading Turkey-Day Trot: Descending Intervals
Warm-up 600 m run First 300 steady and smooth Focus on pulling to full height On the way back: Fast with high cadence (~92/184) Two rounds: 12 Russian KB Swings 10 glute-bridges Knees out at the top for 2 seconds Drills 10 pulls on each leg, run it out Right before you start the workout... … Continue reading Descending Time-Based Long Intervals
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 Spend a few minutes per leg working on your leg tissues from this week. Calves: Roll out the lower part of the … Continue reading Simple Long Intervals (1k)
Warm-up Run to hill or at least 400 m 12 side-lunges 15 squats Drills: Twice: Pull-jacks x 10 into a run Carioca - arms parallel to your line of travel! 3 on - 3 off hops for 50 m: lean as little as possible to create forward motion (ON) hop in place (off) Single-leg pulls into run … Continue reading Hill Sprints