Strength
Farmer Carry Step Up 3 x 10
Lateral Lunge 3 x 10
1/2 Kneeling DB Press 3 x 10 e/a
(can be done as a circuit)
Calisthenics
5 Burpee Box Jump OTM for 8:00
Conditioning
EMOM for 10:00
Odd 1:00 - 10 KB Swing
Even 1:00 - 10: Goblet Squat
Run
Turnover Recovery
Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up
2 miles w. 3/3 NB 9 x 200m w. 100m walking recovery returning to nasl breathing, 2 miles w. 3/3 NB
Warm Down : Foundation Training + 20 Stationary March, 10 Goblet Squat March, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Supine Plank
Run
Aerobic Threshold
Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up
Ultra: 5h:00 alt. 30:00 hike/run. finish w. 3 x 5:00 w. 5:00 running recovery returning to nasal breathing
Marathon: 2:30 w. final 30:00 @ M pace finish w. 3 x 5:00 w. 5:00 running recovery returning to nasal breathing
MD: 1h:30 F 3 x 3:00 w. 3:00 running recovery returning to NB
Warm Down : 50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock
Run
Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up
Ultra: 15k
M 12k
MD 10k
all finish w. 8 x :20 comfortably fast w. 1:00 resting recovery
Warm Down : 50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock
Strength
Single Leg RDL 4 x 4 e/l
Lateral Step Up 4 x 8
Accessory
KB Swing 10 OTM for 10:00
Calisthenics
5 Burpee Pull up OTM for 10:00
Conditioning
3 rounds
50m Farmer Carry
5 Sandbag GTS
20 Walking Lunge
Run
Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up
Ultra 15k
M 12k
MD 10k run
all w. 3/3 NB
Warm Down
50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock
Strength
Squat 5-3-2-2
Push Press 5-3-2-2
Accessory
Step Up to Lateral Lunge 4 x 8
Calisthenics
3 rounds
8 Pull up
10 V-up
15 Hanging Knee Raise
20 Russian Twist
Conditioning
3 rounds
100m Sand Bag Carry, (10 Burpee each time you break)
rest 2:00 between rounds
Run
Aerobic Threshold + Tempo Intervals
Warm up: 50 four marches then 10 Reps each - calve raise, good morning, split squat e/l, RDL e/l hindu squat, cat/cow, :30 low plank, 10 single leg glute bridge,
Ultra : 15k w. 3/3 NB for the first 10k, for the final 5k, 1:00 @ RP w, 2:00 running recovery returning to NB.
Marathon : 10k w. 3/3 NB for the first 6k, for the final 4k, 1:00 @ RP w, 2:00 running recovery returning to NB.
Mid Distance : 8k w. 3/3 NB for the first 6k, for the final 2k, :30 @ RP w, 1:30 running recovery returning to NB.
Warm Down
50 Four Marches
10 Scap Push up - 1:00 Elbow Stand Prone Plank
20 Sit up - 1:00 Boat Pose
20 Glute Bridge - 1:00 Glute Bridge Hold
10 Burpee
10 V-Up
20 Hollow Rock
Run
Aerobic Threshold
Warm up: 50 four marches then 10 Reps each - calve raise, good morning, split squat e/l, RDL e/l hindu squat, cat/cow, :30 low plank, 10 single leg glute bridge,
5-10k 3/3 NB
6 x :20 w. 1:00 resting recovery
Warm Down
50 Four Marches
10 Scap Push up - 1:00 Elbow Stand Prone Plank
20 Sit up - 1:00 Boat Pose
20 Glute Bridge - 1:00 Glute Bridge Hold
10 Burpee
10 V-Up
20 Hollow Rock
Strength
DB Man Makers 3 x 10
Russian KB Swing 3 x 15
Goblet Squat March 3 x 20
Calisthenics
3 rounds
10 Push up, 1:00 Plank
5 Burpee, :30 Low Plank
10 Hindu Squat, 1:00 Squat Hold
10 V-up, 1:00 Boat Pose
10 Single Leg Glute Bridge, 1:00 Glute Bridge Hold
Conditioning
10 x 100m OTM