Warmup
2×15 yards each
Walking quad stretch
Walking glute Stretch
Walking hamstring stretch,
Toe walk
Heel walk
–Then–
2×20 yards each:
Lateral Shuffle (both sides)
carioca (both sides)
A Skip
B Skip
Hamstring Kicks
High knees
–Then–
4x 40 yard build ups
Workout
1x1200m run 3:1 work to rest ratio
2x800m 3:1 work to rest ratio
3x400m 3:1 work to rest ratio
4x200m 3:1 work to rest ratio
*A 3:1 work to rest ratio means you are going to rest 1/3 the amount of time it takes you to perform the interval. For example if you run 800m in 3 minutes, you will rest 1 min before running your next 800m interval. This ratio will dictate your intensity to maintain a similar intensity across all intervals. Start slow!
Accessory
100m Walking lunge
and then
WOD (rowed):
1x1500m – 5:33
2x1000m – 3:44, 3:46
3x500m – 1:50,1:52,1:53
4x250m – :53, :53, :52, :49
Ryan, you mentioned the other day that you worked out on shift. Where do you work?
I’m a firefighter
Me too, it’s pretty cool we get to work-out on duty!
Warm-up: done.
Workout:
1200m: 5:32
800m: 3:36, 3:31
400m: 1:45, 1:44, 1:44
200m: 0:47, 0:46, 0:45, 0:44
Accessory: 115m, i didn’t pace it off first.
#50 sandbag.
Thank you!