Warm-up:
Dynamic Stretching
Running Drills
1600m Easy Run
WOD:
3 Rounds:
4min Moderate Pace
2min Easy Pace
15sec Rest
30sec Walking Lunges
15sec Rest
30sec Pushups
1min Walk
Cool-Down:
1600m Easy Run
Static Stretching
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Warm-up:
Dynamic Stretching
10min Easy Run
WOD:
3 Rounds:
1:30min Fast Pace
3min Easy Pace
15sec Rest
15sec Jumping Air Squats
15sec Rest
15sec Clapping Pushups
1min Walk
Cool-Down:
10min Easy Run
Static Stretching
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Warm-up:
Dynamic Stretching
Running Drills
10min Easy Run
WOD:
5min Moderate Pace
2min Walk
3 Rounds:
30sec Glute Hamstring Raises
15sec Rest
30sec Pullups
30sec Rest
1:30min Fast Pace
30sec Rest
5min Moderate Pace
2min Walk
Cool Down:
10min Easy Run
Static Stretching
Post time and distance to comments:
Warm-up:
Dynamic Stretching
Running Drills
1600m Easy Run
WOD:
3 Rounds:
4min Moderate Pace
2min Easy Pace
15sec Rest
30sec Step-Ups
15sec Rest
30sec Ring Rows
1min Walk
Cool-Down:
1600m Easy Run
Static Stretching
Post time and distance to comments:
Warm-up:
Dynamic Stretching
Running Drills
1600m Easy Run
WOD:
4 Rounds:
30sec Fast Pace
1:00min Easy Pace
30sec Jumping Air Squats
1:00 Fast Pace
2:00 Easy Pace
30sec Clapping Pushups
1min Walk
Cool-Down:
1600m Easy Run
Static Stretching
Post time and distance to comments:
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Step-Ups
A2: Ring Rows
B1: Back Extensions
B2: Ring Pushups
Cool-Down:
Static Stretching
Post time to comments:
Warm-up:
Dynamic Stretching
Running Drills
1600m Easy Run
WOD:
6 Rounds:
3min Moderate Pace
2min Easy Pace
1min Walk
Cool-Down:
1600m Easy Run
Static Stretching
Post time and distance to comments:
Warm-up:
Dynamic Stretching
WOD:
4 Sets:
Jumping Air Squats
Explosive Pullups
Clapping Pushups
Glute Hamstring Raises (3 sets)
Cool-Down:
Static Stretching
Post time to comments:
Warm-up:
Dynamic Stretching
Running Drills
1600m Easy Run
WOD:
4 Rounds:
30sec Fast Pace
1:00min Easy Pace
1:00 Fast Pace
2:00 Easy Pace
1min Walk
Cool-Down:
1600m Easy Run
Static Stretching
Post time and distance to comments:
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Pistols
A2: Pullups
A3: GHD Situps
A4: Ring Dips
Cool-Down:
Static Stretching
Post time to comments:
