WARM UP
Workout Definition
400m Easy Run (on today’s route)
Then Into…
2 ROUNDS
5 Inchworms
10 Leg Swings (each leg)
5 Scapular Pull Ups
:20 Hollow Rock
Then Into…
2 x 100m Build-Up Runs (finish at your 800m pace)
Then Into…
2 ROUNDS
5 Kip Swings
3-5 Toes to Bar
5 GHD Sit Ups to parallel (or 5 V-Ups)
WORKOUT
Workout Definition
FREEDOM (RX)
FOR TIME
800m Run
50 GHDs
800m Run
50 Toes to Bar
(Scored is Time)
INDEPENDENCE (Intermediate)
FOR TIME
800m Run
40 V-Ups
800m Run
30 Toes to Bar
(Scored is Time)
LIBERTY (Beginner)
FOR TIME
600m Run
50 Sit Ups
600m Run
50 Hanging Knee Raises
(Scored is Time)
STRENGTH/SKILL (Post Workout)
Workout Definition
TABATA (8 sets, 4:00 Total)
:20 Max Strict Press (45/35 Barbell)
:10 Rest
-Rest 2:00-
TABATA (8 sets, 4:00 Total)
:20 Max Bent Over Row (45/35 Barbell)
:10 Rest
(Scored by Total Reps)
KG: 20/15 Barbell
OPTIONAL COOL DOWN
Workout Definition
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Calf Stretch on the Wall (each)
1:00 3-Way Wrist Stretch (each)
2:00 Cobra Stretch
(No Measure)
OPTIONAL ACCESSORY
Workout Definition
3-4 SETS
12-15 Incline DB Prone Rear Delt Flyes @ RPE 7-8
12-15 DB Leaning Lateral Raises (each side) @ RPE 7-8
-Rest 1:00 b/t Sets-
(No Measure)