2 sets:10 mountain climbers5 inchworms10 air squats, slow5 unweighted sumo stance good mornings
5/5 single leg rdl 26/35
:30 sandbag hold
3 Sets:8/8 single leg rdl (26/35 lb)Sandbag carry (100/150 lb) (50 ft)
- Choose a load for the rdl that allows you to perform unbroken sets.- The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx'd loading isn't heavy enough, feel free to go heavier.- Substitute the sandbag for a double-kettlebell front-rack carry.- Rest with any remaining time in the 4-minute interval.
1 set:200-meter recovery walk1:00 couch stretch/leg1:00 pigeon stretch/leg
10 sets:5-10 double-DB front squats- Lift once every 3:00.
3 sets for time:800-meter run- Rest 2:00 between sets.
- 13:00-19:00 (including rest).- 800 meters in under 5 minutes.- Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort to recover enough to hit each set in a similar time.- Push faster if you can. This will be a great place to turn on the afterburners.- Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don't have someone to complete the workout with, wear a watch and have goals for each interval before starting.- Run modifications: 1,600/2,000-m C2 bike, 1,750/2,500-m Echo bike, or 800/1,000-m row.