5 ROUNDS - FOR TIME
400m Run
25 Push Ups
General Warm Up
Start with the usual 3-5min of easy cardio to get the body nice and warm. Then…
3 ROUNDS
5 Slow Squats
5 Inchworms with a Push Up
5-10 Bodyweight Rows (Or Strict Pull Ups)
5-10 Strict Toes To Bar or Sit Ups
1:00 of Pose Pulls / Running in Place
Specific Warm Up
Your Push Ups should be ready to go from the general warm up, so let’s get going with our Hinshaw Warm Up and then rock and roll!
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)
Workout of the Day
5 ROUNDS - FOR TIME
400m Run
25 Push Ups
Workout Notes
This is precisely the kind of spice that I like! It’ll be awful and awesome! This workout is FOR TIME which means we are looking to get it done as quickly (but safely) as possible. It’s pretty simple: Run hard for ~2:00, do some push ups, repeat for a total of 5 rounds. Gross!
Run Modifications
As noted above, this run should be around 2:00 long. For our faster runners, this could be closer to 1:40 per run (OUCH Chaw-lay!) but depending on how much time you have, you could stretch this as far as 2:30-3:00 per run. If you can’t run the 400m consistently in under 3:00, I’d recommend shortening the distance so you can run faster for shorter amounts of time. If you’d like, you can even just run hard for about 2:00 at a time! You can also use our Cardio Resources Page to find equivalents and other ideas to make your own cardio thing.
Push Up Modifications
The Push Up video contains many great options, but what will most likely need modifying for many folks is how MANY per set. 25 is way out of reach for most folks. I would say pick a number that you can hit in 1-3 sets, pretty consistently. If it’s going to take you more sets than that, this workout will turn into much more waiting than exercising!
Optional Accessory Work
Side Planks: do 3-5 sets of :30 to 1:00 of Side Planks on each side
Cool Down
1-2min of Chest Stretches on each side
1-2min of Triceps Stretch on each side
1-2min of Couch Stretch on each side
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