Level 1

For Time Run 200, 400, 400, 200

with 60 seconds rest between runs

Then…

7 Rounds of:

5 Ring Rows

10 Elevated Push Ups

15 Squats

Level 2

For Time Run 200, 400, 400, 200

with 60 seconds rest between runs

Then…

7 Rounds of:

2 Pull Ups

10 Push Ups

15 Squats

Level 3

For Time Run 200, 400, 400, 200

with 60 seconds rest between runs

Then…

7 Rounds of:

5 Pull Ups

10 Push Ups

15 Squats

*Completed in less than 16 minutes (including rest)

Level 4 Rx

For Time Run 200, 400, 400, 200

with 60 seconds rest between runs

Then…

7 Rounds of:

5 Pull Ups

10 Push Ups

15 Squats

*Completed in less than 13 minutes (including rest)

Motivation

Keeping this post short tonight because I a have a date with my kids to build gingerbread houses.  There is no greater gift than the gift of our time.  Make the most of it.

 

 

Strength

Warm Up Movements

Strategy

A Two phase workout today. We are starting with a mono structural sprint interval. You have set distances that should be completed as fast as possible knowing that you have a set amount of rest. After your final 200 meter sprint you will have 1 minute of rest before moving on to phase two of the workout. You should be able to complete each round in 60-75 seconds. Level 4 athletes will need to complete each round in less than 45 seconds. We should know our capabilities with these movements. If you know push ups will get really hard then break them up early so as to not hit failure. Failure is nothing but the bodies threshold to do that movement. The problem with hitting failure is that it lowers the threshold on subsequent sets. Every time you hit your threshold it takes longer to recover. The trick is to not hit failure until you finish the last rep of each movement on the last set. This takes time to learn your abilities and should be constantly changing.

Get more Awesome: 4 sets of 20 Mountain Climbers