FOR TIME:
5,000m Run
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
5 V-Ups
5 Arch Ups
5 Burpees
Specific Warm Up
If you are running you better spend some time on that Hinshaw Warm Up!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
If you are rowing, warm up with the Rowing Primer!
If you are hitting some other cardio, get yourself all set up and let’s gooooo!
Workout of the Day
FOR TIME:
5,000m Run
Workout Notes/Modifications
It’s almost Thanksgiving! I know many folks sign up for 5k’s around Thanksgiving and thought it might time out well for those who are looking to bundle up and go for a nice long effort. The real goal here is to spend 20-30min doing a moderate-intense but STEADY pace piece of cardio. There are many options listed below so use your best judgement as to what works best for you and go get sweaty! Bonus points if you can get outside, but not all of us may be down for that, depending on location. #Chicago
Here are lots of options for what you can do today!
5k Run OR run/walk as far as possible in 25-30min
5k Row OR Row as far as possible in 25-30min
20-30min of any steady cardio on machine/activity of choice (bike, swim, elliptical, etc)
20-30min of choices from our Cardio Options page
Here is our “Stuck at Home” substitution for the 5k Row way back in Week 1:
Stuck at Home Version
4-5 Rounds
1:00 Jumping Jacks or Jump Rope
1:00 Squat Thrusts
1:00 Mountain Climbers
1:00 Russian Twist
1:00 Rest
Optional Accessory Work
None!
Cool Down
However many minutes feel good of Samson Stretch, Calf Stretches, and World’s Greatest Stretch.
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