Warm-Up
General (8:00): 2 Rounds, easy and steady: 200 m Easy Jog 10 Air Squats 10 Walking Lunges 10 Scapular Push-Ups 10 Hollow Rocks 10 Hip Bridges Specific (11:00): Run mechanics, 2 Rounds: 30 m High Knees 30 m Butt Kicks 30 m Strides at 70% effort Push-up progression, 2 Rounds: 5 Incline Push-Ups (hands on a box or rig) 5 Push-Ups from the floor, slow and full range Build to workout pace: 1 Round at an easy pace: 200 m Run 10 Push-Ups (or 6 Hand-Elevated Push-Ups for scaled) Rest 1:00, then 1 Round at workout pace: 200 m Run 5 Push-Ups Self-check: if you can do 10 unbroken push-ups with chest to the floor and a straight line from head to hips, and you could finish 20 in two sets or fewer, do Rx. If your hips sag or you break into sets of 5 or less, do the scaled version (300 m / 12 Hand-Elevated Push-Ups).
Coach's note: This eases the calves, hips and ankles into the 400 m runs and primes the chest, triceps and shoulders for 60 total push-ups. If your push-ups stayed clean and your breathing settled quickly after the workout-pace round, do Rx; if your hips sagged, scale so you keep moving.
Out and Back
3 Rounds for Time:400 m Run20 Push-Ups
Coach's note
- Stimulus
- Threshold effort, aim for 10-12 min total. Hard, controlled running with push-ups in few sets. Don't sprint round 1: a redlined first 400 m costs you more on the push-ups and later runs.
- Muscles
- Legs and calves carry the 1,200 m of running; chest, triceps and front delts take 60 push-ups. Nothing overlaps directly, but heavy breathing off the run makes the push-ups break sooner.
- Strategy
- Run at about 80-85%, an even pace for all three. Push-ups 10-10 in round 1, then 8-6-6 or 10-5-5 as needed. Rest only 5-10 seconds between sets and keep the hips locked in line. Push the last 400 m.
- Scaling
- Stay in the 10-12 min window. Use 300 m run and 12 hand-elevated push-ups as written, in sets of 6-6. If still too slow, drop the push-up height lower only as needed. A 300 m run is about 375 m row.
Cool-Down
3:00 Easy Walk or Slow Jog Log your score. Then: 1:00 Standing Calf Stretch (each side) 1:00 Couch Stretch (each side) 1:00 Seated Hamstring Stretch (each side) 1:00 Doorway Chest Stretch (each side) 1:00 Overhead Triceps Stretch (each arm) 0:45 Wrist Flexor and Extensor Stretch (each side) 1:00 Child's Pose
Coach's note: The 1200 m of running hit your calves, quads, hip flexors and hamstrings, so the calf, couch and hamstring stretches target those. The 60 push-ups loaded your chest, triceps and wrists, which the doorway, triceps and wrist stretches release.
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