For time

1600m Run
800m SkiErg
40m DB walking lunge @ 1 x 32.5/22.5kg (70/55lbs)
30m Burpee broad jumps

1200m Run
800m Row
40 Wall balls @ 9/6kg (20/14lbs), 10′
30m Burpee broad jumps

800m Run
40m DB walking lunge @ 1 x 32.5/22.5kg (70/55lbs)
40 Wall balls @ 9/6kg (20/14lbs), 10′
30m Burpee broad jumps

Time cap. 40:00

Pace. The aim is to get through the workout at a pace where you don’t have to stop (beyond strategic breaks) anywhere. It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 200m latest. Don’t hesitate to break the wall balls up a bit as needed but keep the lunges unbroken. Steady work through the burpees.

Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout

Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance) and running capacity in workouts specifically.

Debrief.
– How was your pacing? Were you able to maintain your run pace?
– How was your set breakdown on wall balls and rings?
– What two (2) things can you be proud of in this session?

Movement options.
Run → BikeErg 3600/2400/1600m
Row/SkiErg → Any other monostructural movement
DB Walking lunges → 27.5/17.5kg (60/40lbs), 22.5/15kg (50/35lbs)
Wall balls → lighter ball