Workouts
3x
Sl march
Inv toe touch
Lunge + ham stretch
Toe grab
High knees
Butt kicks
100m run
100m run / 100m walk
200m run/ 200m walk
300m run/ 300m walk
400m run/ 400m walk
8x
50m sprint/ walk back
Each run should be a hard effort!
1 min per side of each
Figure 4 stretch on wall
Couch stretch
3x
5 pullovers
1/1 arm bar
5/5 kneeling windmills
5/5 BU press
3/3- 2/2- 1/1
TGU
Increase weight as reps decrease
3x
12/12 Single leg DL
12 Pull-ups
60 sec Plank
3x
12/12 Step ups
12/12 Bent over rows
20 Marching hollow (10/10)
Roll and stretch
3x
10/10 bird dog
5 Pushup to downdog
10 good mornings
100m run
Every 4 mins, run 400m
Cutoff 20 mins
100 squats to ball
80 DU
60 swings
40 pushups
20 burpees
Runs are at 0:00, 4:00, 8:00, 12:00 and 16:00.
If you finish before the cutoff, rest between runs. You still need to do all the runs until everyone in class has finished!
Stretch with bands
PVC mobility
3x
10 OH squats
10 Stick DL drill
5 Pushup to downdog
100m run
Partners
100 swings/ plank
80 wall balls/ wall sit
60 TTB/ hang from bar
40 burpees/ flutter kicks
1 mile run/ rest
*As a pair, complete the total number of reps/ run distance. One partner works on reps while the other holds the “rest” position. Reps for the working partner don’t count unless the other partner is assuming the “rest” position! Swap as desired.
Or… kick it up a notch!
If you’re feeling frisky and want to amp up the challenge, take on the workout solo! Complete all the reps yourself, and skip the “rest” positions. Get through the reps and then finish with the mile run as quickly as possible.
Roll and stretch with bands
3x
10 Shoulder taps
10 frog thrusters
30 singles
100m run
3x
800m run
20 wall balls
20 situps
20 DU (no battling ropes!)
Roll and stretch
3x
1/1 TGU
5/5 single leg DL
5/5 windmills
4x
10 SCDL
15/15 Bent over row
20 Dips
25 swings
Rest to blue between sets.
3x
100m farmer carry
10 plank rolls
10 floor wipers
Stretching on wall
5 mins rolling lower body
4x
10 prisoner squats
5 pushup to down dog
Lunge hamstring stretch
Toe grabs
100m run
3x for time
800m run- 600m run- 400m run*
15 burpees
Rest 1/2 the length of time it took to complete your set.
*1st round is 800m, 2nd round is 600m, 3rd round is 400m
Stretch!
3x
1/1 arm bar
5/5 halos
5 prying GSQ
10 good mornings
3x
3x 5 Rev Lunges + 5 MP- R
3x 5 Rev Lunges + 5 MP- L
25 swings
30s hollow hold
Rest to gray
3x
40 sec each: 15 sec transition
Single arm swing- L
Single arm swing- R
Upper cut
GSQ
Rest 1 min between each set
Roll lower body and stretch
3x
Bear crawl length and back with yoga block
5 Pushup to downdog
10 OH squats with PVC pipe
10 frog thrusters
30 singles
5x, 20 min cutoff
2 wall walks
10 broad jumps
15 TTB
45 DU*
*No battling ropes! If you’re still learning DU, count every missed attempt.
If you’re already good at DU, do them unbroken! If you miss before you get to 45, start over at 1.
Roll and stretch
3x
bear crawl length and back
10 ball thrusters
30 singles
100m run
Partners
A:
140 DU
120 air squats
100 Pushups
80 Pullups
60 Wall Balls
40 burpees
B:
100m run
Partners swap every time B returns from the run. 20 min cutoff.
Roll and stretch
