Strength
Thruster
5 - 3 - 2 - 2 @ 65, 75, 85% of your TM
Deadlift
5 - 3 - 2 - 2 @ 65, 75, 85% of your TM
Accessory
Split Squat 2 x 10
Tricep Extension 2 x 20
Banded Pull Apart 2 x 20
Calisthenics
3 rounds
30 Russian Twist
20 GHD Sit up
10 Lateral MB Toss e/s
Conditioning
12 - 9 - 6
DB Thruster
Pistol e/L
Run
Marathon Intervals
3 x 1 mile @ M pace w. 1:00 resting recovery
6 x 400m w. 1:00 resting recovery
Warm Down
:30 @ each station
Prone Plank
Lateral Plank
Supine Plank
Lateral Plank
Boat Pose
Hollow Hold
Glute Bridge
Squat Hold
Max Air Squat
Max Push up
Max Sit up
Run
Aerobic Threshold Pace
10-12k w. 3/3 count nasal breathing
Included into the total distance
10 x :30 w. :30 resting recovery
Warm Down
:30 @ each station
Prone Plank
Lateral Plank
Supine Plank
Lateral Plank
Boat Pose
Hollow Hold
Glute Bridge
Squat Hold
Max Air Squat
Max Push up
Max Sit up
Strength
Bask Squat
1 x 20 @ 75% of your TM
Accessory
Reverse Hyper 2 x 20
DB Push Press 2 x 10
Upright Row 2 x 10 e/a
Calisthenics
:30 at each station
Prone Plank
Lateral Plank
Supine Plank
Lateral Plank
Boat Pose
Glute Bridge
Conditioning
40 Double Under
5 Strict Pull up
15 Sit up
Run
Aerobic Threshold Pace
15-20k w. 3/3 count nasal breathing
Warm Down
:30 @ each station
Prone Plank
Lateral Plank
Supine Plank
Lateral Plank
Boat Pose
Hollow Hold
Glute Bridge
Squat Hold
Max Air Squat
Max Push up
Max Sit up
Run
Aerobic Threshold Pace
Long Run on Trail or soft surface
20-25k w. 3/3 count nasal breathing
Final 5k @ M pace
Warm Down
:30 @ each station
Prone Plank
Lateral Plank
Supine Plank
Lateral Plank
Boat Pose
Hollow Hold
Glute Bridge
Squat Hold
Max Air Squat
Max Push up
Max Sit up
Run
Aerobic Threshold Pace
10-12k
5 x 100m w. 100m walking recovery
Warm Down
:30 @ each station
Prone Plank
Lateral Plank
Supine Plank
Lateral Plank
Boat Pose
Hollow Hold
Glute Bridge
Squat Hold
Max Air Squat
Max Push up
Max Sit up
Strength
Front Squat
5 - 3 - 2 - 2 @ 65, 75, 85% of your TM
Accessory
Step up 2 x 20
DB Bench Press 2 x 10
DB Row 2 x 10
Calisthenics
OTM for 8:00
1 Strict Muscle up
2 HSPU
3 V-Up
Conditioning
30 Double Under
15 Devil’s Press
10:00 AMRAP
Run
Rosario 800’s
Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles E pace w. 3/3 count nasal breathing + form drills
5 miles of alternating 800’s
odd 800’s @ M pace
even 800’s @ M pace + :25
then right into 1 mile @ :10 faster than M pace
Warm Down
2 miles E pace w. 3/3 count nasal breathing
then :30 @ each station
Prone Plank
Lateral Plank
Supine Plank
Lateral Plank
Boat Pose
Hollow Hold
Glute Bridge
Squat Hold
Max Air Squat
Max Push up
Max Sit up
Run
Aerobic Threshold Pace
10-12k
Included into your total distance, 5 x 1:00 w. 1:00 walking recovery
Warm Down
