700 m run
1min rest
60 ring rows
1 min rest
60 air squats
1 min rest
80 V-ups/tuck-ups/situps
1 min rest
80 box step-ups

Again, right off the bat, you can tell what ‘kind’ of workout this is… right? Obviously, lots of breathing, so much breathing… and you can tell by the movements among other things like work/rest ratio. We consider this workout Vp(v) and Long Drive is all about your pacing and being “fuel” efficient. Hold a moderate pace that will allow you to finish comfortably and give you some rest before the next interval. The relative pace should stay the same throughout, this will definitely get tough towards the end. Be conscious of your breathing and make sure you don’t go out too hot. If you tax your legs too much it will be hard to hold your pace on the step-ups.

Step-up
Rhythm
We talk a lot about rhythm because getting into a good rhythm groove can be a key to success.. With the box step-up, this point is important. The right rhythm on your step-ups can make them fly by, and if you focus on your breathing simultaneously, can feel more like rest than work. Alternate your legs on every rep, on the step up portion and step down portion. This will reduce the time under tension and keep the legs from burning too much.