Run
Marathon Pace Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
3 x 3200m w. 3:00 recovery
Warm Down
2 miles easy pace + 100 heel pull
10 Good Morning
10 SeeSaw Walk e/l
10 Reverse Lunge e/l
10 Lateral Plank Leg Raise
10 Lateral Plank Knee to Elbow
10 Straight Leg Fire Hydrant
20 Sit up
20 Quadrilateral Deadbug
Strength
Split Squat 3 x 5 e/l
Press 3 x 5
Deadlift 1 x 5
Gymnastics
Lunge Twist 3 x 10 e/l
Russian Twist 3 x 30
MedBall Toss 3 x 10
Conditioning
5 rounds
75m Farmer Carry
75m OH Walk
75m Sled Push
75m Sled Pull
Run
Aerobic Threshold Pace
15-20k
8 x 100m w. 100m walking recovery
Warm Down
100 Heel Pull
20 Walking Lunge
10 Lateral Lunge
10 Inch Worm Push
10 Knee Circles
10 Fire Hydrant
10 Bird Dog
20 Glute Bridge
20 Contralateral Deadbug
Strength
Split Squat 3 x 10 e/l
Single Leg RDL 3 x 10 e/l
Seated DB Press 3 x 10 e/a
Gymnastics
Pull up 3 x 10
TTB 3 x 10
GHD Sit up 3 x 20
Conditioning
4 rounds
20 Wall Ball
15 Burpee
100m Sprint
Rest Day
Strength
Step Up 3 x 10 e/l
Single Arm DB Press 3 x 10
Single Leg RDL 3 x 10 e/l
Gymnastics
Pull up 3 x max reps
V-up 3 x 15
Lunge Twist 3 x 10 e/l
Conditioning
5 rounds
50m Sled Push
50m Sled Drag
50m Bear Crawl
50m Duck Walk
Run
Aerobic Threshold Pace
20-25k
8 x 100m w. 100m walking recovery
Warm Down
10 Wall Squats
10 Split Squats
10 Leg Swing
10 Lateral Leg Swing
10 Cat/Cow
10 Knee Circles
10 Fire Hydrant
10 Bird Dog
20 Glute Bridge
20 Sit up
20 Contralateral Deadbug
Strength
5 rounds
5 Hang Power Clean
3 Push Press
2 Thruster
Gymnastics
Snap Row 3 x 15
Back Extension 3 x 15
Hollow Rock 3 x 30
Conditioning
10:00 AMRAP
5 Strict Pull up
10 Box Jump 24"
15 Wall Ball
Run
Threshold Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
6 x ( 800m @ T pace w. 1:00 recovery, 400m @ I Pace w. 2:00 recovery)
Warm Down
2 miles easy pace + 100 heel pull
10 Inch Warm Push up
10 Leg Swing
10 Lateral Leg Swing
10 Split Squat
10 Wall Squat
10 Lateral Plank Leg Raise
10 Lateral Plank Knee to Elbow
20 Quadrilateral Deadbug
20 Sit up
Strength
Box Squat 3 x 5
Floor Press 3 x 5
Sumo Deadlift 1 x 5
Gymnastics
Muscle up 3 OTM for 7:00
TTR 3 x 10
Ab Wheel 3 x 15
Conditioning
5 rounds for movement quality
20 Russian KB Swing
20 Burpee
