Interval Conditioning
– Pick your tool
Run/Sled/Bike/Row
12 Rounds:
1 min Sprint
2 min rest
– go all out on every round and push as hard as you can for the full minute
– walk walk the rest intervals
"Kalsu"
For Time
100 Thrusters (135/95 lb)
5 Burpees to start and at the top of every minute
Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed.
Score is the total time it takes to complete all 100 thrusters.
Interval Conditioning
Jumping Split Lunge/Jump Squats/Run
12 Rounds
90 sec Max Reps or Effort
2 min rest
– This will be hard. Even if you fail reps or stop, start again as quickly as you can and let it burn like hell.
– Walk during the rest intervals
"DB Kalsu"
For Time
100 Single Arm Thrusters w/ heaviest DB or KB you have
5 Burpees to start and at the top of every minute
– Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed.
Score is the total time it takes to complete all 100 thrusters.
Static Conditioning
Pick 1: Run/Row/Sled/Bike
6 min on / 2 min rest x 5
– This is intended to be a hard pace repeat. Hold your pace at or above your 1 mile/2k row/Walking push/65 rpm, respectively.
20 min AMRAP
200m Walking Lunge
Run 400m
Static Conditioning
Run
6 min on / 2 min rest x 5
– Same hard pace, aiming for an 8 min or so mile time. Each lap you run should be around 2 min, culminating in 1200m every 6 min. Walk the 2 min rest. If pace is slower or faster than that on your first round and you feel like you’re pushing hard, continue to hold that pace and that time.
20 min AMRAP
200m Walking Lunge
Run 400m
Warm Up
15 min x
Jog 1 min
50 ft Spiderman Crawl
50 ft Frankenstein Walk
50 ft High Knees
50 ft Butt Kickers
50 ft Alternating Step Overs/Slide Unders
Running Skill:
12 min x
50m Jog
50m Sprint
50m Jog
rest or walk 1 min
Endurance:
24 min x
2 min easy jog
1 min hard run
1 min walk
It’s really hard to learn how to go fast, but the goal here is to understand that there’s a pace that can be comfortable and a pace that can be uncomfortable. I want you to take the "Sprints" as a wild, all-out, messy effort, but I want your "hard run" to be just outside of your comfort zone.
You will build a lot of character and stamina if you can do this whole workout as it is intended! Good luck!!
SOCIAL CHALLENGE
Find 3 people to work out with you on Thursday! Here are the different levels of your challenge…
Level 1: 3 people you know from the gym
Level 2: 3 people you know who work out but don’t go to the gym
Level 3: 3 people you know who don’t work out.
