Warm-Up | Performance & Fitness
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Three sets, increasing in intensity:
Single Unders or Double-Under Practice x 45 seconds
Run x 200m
Assault Bike x 10 calories
Then…
Every 12 minutes, for 36 minutes (3 sets) for times:
800 Meter Run
60 Double-Unders
40/30 Calories of Assault Bike
Compare results to February 9, 2023.
Modify the workout appropriately such that you get at least 2-3 minutes of rest between sets. The intent is smooth pacing and three sets that are very similar in time. If you are running over the 10-minute mark, scale back accordingly.
7:00/6:55/7:02
55khspu in 7min
6:58, 6:43, 6:26
Only did 10 min intervals because I wanted to get finished.
Row instead of bike. (No bike) it would have been much harder with 30 cal bike!
B. Bench 8×4 @ 115
8:50, 8:23, 8:36
6:37. 6:33, 6:40 (row)
8:02/7:50/7:35
650m on Assault Runner