Strength
Thruster 5-3-2-2
Seated Box Jump 4 x 5
DB Row 4 x 10
Calisthenics
5 Scap Pull up
:20 Hanging LSit
1 Rope Climb
Conditioning
4 rounds
20 Double Under
100m Sprint
20 Burpee
Optional Strength or Active Recovery
Press 5-3-2-2
Renegade Row 4 x 10
Calisthenics
5 rounds
5 wall walks
10 V up
20 Russian Twist
Conditioning
4 rounds
5 Burpee Box Jump
10 Farmer Carry Step up to Reverse Lunge
5 DB Thruster, 10 Burpee
and or
Five Parks Yoga for Runner’s
Run
Long Run
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
Ultra: 5h:00 alt. 30:00 hike/run
Marathon: 2h:30
MD: 1h:30
Warm Down : 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank
Foundation Training
Run
Aerobic Threshold
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 3/3 NB Ultra 6 x 1mi w. 2:00 resting recovery, M 5 x 1mi w. 1:00 resting recovery, MD 5 x 1000km w. 1:00 resting recovery, 2 miles 3/3 NB
Warm Down : 20 Stationary March, 10 Goblet Squat March, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Supine Plank
Foundation Training
Strength
Trap Bar Deadlift 3 x 10 @ 60% of TM
DB Man Makers 3 x 10
Devil's Press 5 OTM for 8:00
Calisthenics
10-1 : Pull up
1-10 : Push up
Conditioning
3 rounds
20 Mt. Climbers
20 Double Unders
20 KB Swing
Run
Intervals
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, 10 x 100m w. 100m walking recovery, 8 x 100m OTM, 6 x 12 x 300m w. 100m running recovery, 2 miles w. 3/3 NB
Warm Down : 20 Stationary March, 10 Goblet Squat March, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Prone Plank
Foundation Training
Run
Aerobic Threshold
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
Up to:
Ultra 15k
Marathon 12k
MidDistance 10k, 3/3NB
Warm Down : 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank
Foundation Training
Strength
Back Squat 5-3-2-2
Farmer Carry Walking Lunge 3 x 20
Cossack Goblet Squat 3 x 10
Calisthenics
10 Hollow Rocks OTM for 10:00
Conditioning
20 - 15 - 10
Slam Ball
Burpee
Run
Long Run / Aerobic Threshold
Warm up : 50 heel march, :30 four pose e/s, 10 good morning, 10 split squat, 10 RDL, 10 reverse lunge, 10 cossack squat, :30 four pose
Ultra 4h:00
Marathon 2h:00
Mid Distance: up to 1h:30
Warm Down : 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose