Context: Practice – Learn how to pace your runs.
Dynamic Warm Up Option: 100m run with a med ball. Then 3 rounds of 10 air squats, 10 kb swings, 4 ‘halos’ per side. Then 5,4,3,2,1 with an empty bar: hang squat clean, shoulder press, front squat
Skill Practice Warm Up: Spend 8 minutes working up to a challenging set of 2 squat cleans plus three push presses.
Super Set: none
Metabolic Conditioning: “Baikal Ice Race”
35 Russian kettlebell swings (Health: 35lb / 53lb* / 70lb)
35 abmat sit-ups
800m run or 2400m airdyne/assault bike
30 Russian kettlebell swings (Health: 35lb / 53lb* / 70lb)
30 abmat sit-ups
650m run or 1800m airdyne/assault bike
25 Russian kettlebell swings (Health: 35lb / 53lb* / 70lb)
25 abmat sit-ups
400m run or 1200m airdyne/assault bike
20 Russian kettlebell swings (Health: 35lb / 53lb* / 70lb)
20 abmat sit-ups
250m run or 600m airdyne/assault bike
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 – 26 minutes, about 11 minutes to finish the 650m run. Scale Up: 70/88lb kb, GHD sit ups
Compare to: NEW WORKOUT!
Coaching Tips: Keep the abs tight and the arms straight on the kb swings. Do not let your hips come up off the ground on the sit ups when going backward. Push the pace on the first run, but then ‘settle in’ for the middle runs. Try to do big sets on the swings and sit ups.
Optional ‘Cash Out’ or Hypertrophy: NONE