Rest

… or …

Pick an activity you can do for an hour.

Pick something different than last time.

• Walk
• Hike
• Jog
• Bike
• Swim
• Row
• Ski erg
• Inline skate
• Mountain bike
• Paddleboard
• etc.

Report what metrics you have available (i.e. minimum, maximum, average) for things like:

• heart rate
• elevation change
• speed
• temperature
• weather (sunny, rain, snow, wind, etc.)
• terrain (pavement, grass, gravel, etc.)

DYNAMIC STRETCHING

WARM-UP

10m Upper Body Warm-up

• 10m Bear Crawl – forward
• 10m Bear Crawl – backward
• 5 Table Top Stretches (in place)
• 10m Lateral Push-up Shuffle – right
• 10m Lateral Push-up Shuffle – left
• 5-10 Crab Shoulder Rocks (in place)
• 10m Inchworm
• 3R/3L Thoracic Bridges (in place)
• 10m Table Top Walk – forward
• 10m Table Top Walk – backward

10m Running Warm-up

• High Knee Skip
• Backward Butt-kick Skip
• Lateral Skip – right
• Lateral Skip – left
• Lateral Shuffle – right
• Lateral Shuffle – left
• Butt Kicks
• Carioca – right
• Carioca – left
• Fast Feet Carioca – right
• Fast Feet Carioca – left
• High Knee Run

DISCOVERY

400m Run PR

• 400m Run within 70% RPE
• Rest (full recovery / 3-5 minutes)
• 400m Run within 85% RPE
• Rest (full recovery / 3-5 minutes)
• 400m Run – all out effort

PR (Personal Record [i.e. 1 min; or 60 sec]

RPE (Rate of Perceived Effort

• Find previous 400m PR (i.e. 1 min, which is 60 sec)
• Calculate RPE Time = PR + ( PR * [100 – RPE] )
  • i.e. RPE 70% = 60 + (60 * [1.00 – 0.70]) = 78 seconds
  • i.e. RPE 85% = 60 + (60 * [1.00 – 0.85]) = 69 seconds

STRENGTH

Bench Press

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 3 reps @ 70%
• 3 reps @ 80%
• 3+ reps @ 90% (only attempt confident reps)

WORKOUT

2 Rounds of:

• 400m Run (within 85% RPE of new PR)
• 30sec Rest
• 1min Band Pull Aparts or Dynamic Blackburns (slow)
• 30sec Rest
• 1min Sliding Plank-to-Pike
• 30sec Rest

–

Sliding Plank-to-Pike Options:

• Towel on a slick surface
• Sliders / Gliders
• Plates/Saucers on carpet/rug
• Skateboard under feet

COOL DOWN

1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch

1 minute R / 1 minute L Couch Stretch

1 minute Straddle Stretch

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose

DYNAMIC STRETCHING

WARM-UP

10m for each exercise

• Walking Hamstring Stretch
• Walking Quad Stretch
• Walking Figure 4 Stretch
• Frankenstein Walk
• Toe Touch Walk
• Reverse Walking Lunge
• Inchworm

5R/5L Hip Airplanes

10 Forward / 10 Backward QL Walks

DISCOVERY & STRENGTH

Planks & Deadlift

Rest between deadlift sets should be about 3 minutes

• 5 reps @ 40%
  • 1 minute Plank
• 5 reps @ 50%
  • 1 minute Plank
• 5 reps @ 60%
  • 1 minute Plank
• 20 reps @ 50% (only attempt confident reps up to 20)

WORKOUT

Block 1

• 21-15 Rep Rounds of:
  • Deadlifts using 1/3 of Max
  • Double Unders (or 2x Single Unders)

Rest (until THR* gets to 50-55%, no more than 5 minutes)

Block 2

• 15-21 Rep Rounds of:
  • Deadlifts using 1/3 of Max
  • Double Unders (or 2x Single Unders)

Rest (until THR* gets to 50-55%, no more than 5 minutes)

Block 3

• 2 Rounds of:
  • 18 Deadlifts using 1/3 of Max
  • 18 Double Unders (or 2x Single Unders)

Now, which block did you perform faster

* Target Rate (THR) = (220 – Age) * Percentage

• For Example:
  • Age = 30
  • THR of 55% (or 0.55)
  • (220 – 30) * 0.55
  • 104-105 beats/minute

COOL DOWN

5 Jefferson Curls

• SLOW – 3-5sec down, 3-5sec hold, 3-5sec up
• LIGHT weight or no weight

1min Cobra Stretch

1min R / 1min L Hurdler Stretch

1min Cobra Stretch

1min Child Pose

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose