SESSION 4

400m Rest 20s x 4

Rest 3 minutes x 3-4 sets

Effort Level: 9/10 Pace: 5000m-2000m Ideal surface: 400m Track

Notes: Run the first 400m of each block at your 5k pace then try to increase by 2-4s per lap as your move through the 400 sets. The final 400m of each block should be a very hard effort. Do not go out too hot because the 20s rest will catch up on your quickly.

WARM-UP

3-4 rounds:

3 Russian Push-Up video
6 Sit-Up
9 Squat Jump

Squat Flow video + Thoracic Flow video

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GYMNASTIC STRENGTH

EMOM x10: same amount of Unbroken Push-Ups

Pick a rep scheme that is challenging but doable. Start this progression rather light than difficult.

Overall RPE 3 to 4

Target: add 1-2 reps for the first 5 rounds compared to last week.

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“Chipper”

50 KB/DB Deadlift
40 KBS or DB Swing
30 KB/DB STOH
20 Lateral Lunge (switch leg after 5 reps)
10 Burpees over KB/DB

Rest 3min and repeat

Overall RPE 3-4, go by feel.

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COOL DOWN

3-6 rounds of Body Flow video

Warm up: 1-3 rounds
2-3min easy run
30-60s fast run
10 cossack squat
10 DB/KB snatch
2+2 perfect stretch
*
20min AMRAP
400m/2min run
20 DB/KB snatch
20 air squat
*
optional: 20-30min easy pace run/walk

Clean and jerk 1RM

3 rounds

15 wall balls 9kg/6kg

15 box jumps 60cm/50cm

1 min rest

3 rounds

12 lfloor presses 50kg/35kg

12 T2B

A.
Easy Run ~2-3min.
6-8 Burpees
Moderate Run ~1-2min.
4-6 Burpees
Hard Run ~30-45s.
2-4 Burpees

• stretch ~5min.

B.
15 rounds for time:
Burpees: 15-14-13-.....-3-2-1
200m Run

C.
Cool down walk ~5min...
+ stretch

BODYWEIGHT TRIPLET

For Time:

21-15-9

Sit-ups

Push-ups

Air Squats

*Quick, efficient, and full body. Treat this workout like a sprint.

Annie

50-40-30-20-10

for Time:
Double-Unders (x-hyppy)
Sit-ups

1 cal in first min.
2 cal in second min.
3 cal in third min.
-Continue until you are unable to make the required number in that minute.
Reset the computer each minute. No roll over calories.
Record result (total calories).