For time

1600/1200/800/400m Run
8 – 6 – 4 – 2 Rounds of:
5 Strict pull-ups / Strict toes-to-bars (alt rounds)
10 Push-ups
15 Air squats

Time cap. 45:00

Pace. The aim is to get through the workout at a pace where you don’t have to take any longer breaks. It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 200m by the latest. Steady work through the triplet.

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 pace through the triplet across the workout?
– What two (2) things can you be proud of in this session?

Movement options.
Run → BikeErg 4000/3000/2000/1000m OR Row 2000/1500/1000/500m
Alternate rep scheme for triplet → 4/8/12 or 3/6/12 for the triplet
Strict pull-up → Chest-to-bar pull-up → Pull-ups → Ring rows
Strict toes-to-bar → Hanging knee leg raises to 90* → Hanging knee raises → V-ups
Push-up → Incline push-ups