Warm-Up: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups 1 minute of butt kickers and high kicks within 5 min warm-up run Run: 1200m Repeats with 2:30 min rest, Recommended repeats Short 3-4 Medium 5-6 Long 7-9 Ultra 10-12 Based on your max race distance [...]
Warm-up: Row 300 Meters at 60% pace 10 Tuck jumps Row 300 Meters at 70% 10 Inchworms Row 300 Meters at 80% 5/5 PVC figure 8's 250 Meter row OCR Strength: Front Squat: Warm-up 5 @ 50% – 5 @ 60% – 3 @ 70% of 1 Rep Max then EMOM for 6 minutes 2 @ 80% of [...]
Warm-up: Thoracic warm-up 10 Toe touch to reach 10/10 Single leg raises x 3 Run: 300m Repeats with :60 sec rest, utilize rolling trail terrain if possible Recommended repeats Short course 14-16 Medium course 12-14 Long Course 10-12 Ultra Course 8-10 based on your max race distance in next 60 days Cooldown: 5 min easy run then [...]
Warm-Up: 15 Wall facing air squats 10 Kettlebell deadlifts 1 Rope climb x 2 OCR Strength: Box Back Squat 10 x 2 @ 60% of 1 RM *Go every minute on the minute OCR WOD: For time 1 Legless rope climb, or scale to use of legs 3 Air Squat - Box Jump 24/20, so [...]
Warm-Up: 10:00 - Run Warm-up include running in place skipping rope Run :20 Sprint, Rest :60, *Keep distance consistent within 10m *Recommended range 6 – 20 repeats, athletes choice Recovery: Hips and Hamstrings
Warm-Up: 3 Sets 200m Run 8 Burpees 8 Touchdowns OCR Strength: Every minute on the minute for 8 minutes of: :15 Max Strict Pull-ups OCR WOD: *15min time cap- FOR TIME 1000 Meter Row 50 Air squats 25 Russian Kettlebell Swings 70/53# 50 Air squats 25 Russian Kettlebell Swings 70/53# OCR Skill/Challenge: Rope Climb - Work on [...]
Warm-Up: 10:00 - Run Warm-up include running in place skipping rope Run: 1000m – 800m – 600m Rest 1:1, *1000m time = 4 min, rest 4 minutes 1 x Short Course, 2 x Medium Course 3 x Long Course Cooldown: 10:00 Easy pace Finish off with 2 x 40 m each Bear crawl, ape and [...]
Warm-up: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge x 2 OCR Strength: Establish a 5 Rep Max (RM) Deadlift 5 x 5 increasing weight thru sets as able to max. *Warm up 5 @ 40% of estimated 5RM 5 @ 50% 3 @ 60% OCR WOD: For time 30 [...]
Today is a rest day for the program! Rest Day Recover is perfect for today.
Warm-Up 10:00 - Run Warm-up include 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Workout: Ultra Long Course 13M with light weight vest or pack less than 20# Every mile, stop and perform 10 burpees Try to maintain the same pace throughout the effort with minimal to no stops, except for burpees *Start [...]
Warm-Up: :60 Sec rope practice Then 3 Sets 10 Air Squat 10 Jumping jacks 10 Burpees x 2 Then :60 Second rope practice OCR Strength: Push Press: :15 Max Reps Push Press @ 55% of 1 Rep Max Rest 2 minutes between rounds X 5 OCR WOD: For time 90 Double-unders or 270 singles 18 Box Jumps (24/20#) 9 [...]
Warm-Up: 2 Sets of 10 yards each High knees Butt kickers Carioca Broad Jumps Double Leg Bounding Endurance: Run Set 1 - 8 rounds of 30sec ON, 20sec OFF, set treadmill to 12% grade or steep grade Rest 3 minutes Set 2 - repeat 8 rounds with a weight vest or sandbag *All out efforts *Start [...]
