4 x 800m Run
*Rest as needed
General Warm Up
3-5 min of Cardio of choice to get nice and warm, followed by…
3 ROUNDS
5 Inchworms (With a Push Up)
10 Sit Ups
5 Burpees
:30 of Pose Running Drills
Specific Warm Up
If you are running or doing a no-equipment option, get in that good, long Hinshaw Warm Up!
If you are using an alternative means of cardio, hop on and heat that mutha 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)
Workout of the Day
4 x 800m Run
*Rest as needed
Workout Notes
The main purpose of this workout is to push yourself hard in a ~3-4min time domain. Some fast runners will even be in the 2:30 range on this run if they are really going for it! That means that no matter what cardio you choose, it’s all about pushing yourself hard for 3-4min at a time, resting, and repeating for a total of 4 rounds.
If you think running those distances is too much for you, turn this into a TIME PRIORITY workout instead! Try something like..
4 ROUNDS
4:00 Run
4:00 Rest
If you are looking for a machine cardio substitution:
1000m Row
2000m Concept 2 Bike Erg
50 Cal Air Bike
You could apply the same TIME PRIORITY idea listed above to any machine or cardio of your choosing!
If you have no cardio devices AND you are not down to run today, go for this no-equipment version (or something like it with your own moves!):
4 ROUNDS
1:00 of Mountain Climbers
1:00 of Squat Thrusts
:30 of Butt Kickers + :30 of High Knees
1:00 of Burpees
*Rest as needed between Rounds
Optional Accessory Work
3-5 Rounds
Max Unbroken Slow Mo Push Ups
*2 seconds down, 2 seconds up, no resting! When you lose the constant slow motion movement, your set is over. Rest before taking another attempt.
Cool Down
1-2min Samson or Couch Stretch on Each Leg
1-2min Calf Stretches on Each Leg
1-2min Legs Up the Wall
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