Warm-Up
A) 8 Rounds:
20 seconds Row at RPE 9
10 seconds Rest
B) 3 Rounds:
400M Jog
20 Sit-Ups
10 Windmills
Workout
2 Rounds:
400m Run at RPE 8
2-minute rest between rounds
4 Rounds:
200m Run at RPE 8
2-minute rest between rounds
8 Rounds:
100m Run at RPE 8
2-minute rest between rounds
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Each running section should be an 8/10 effort. Track your times for each station, and work on maintaining a consistent pace for each section.