Strength & Conditioning
4 rounds
10 Alt DB Snatch
5 Single Arm DB Thruster (L)
5 Single Arm DB Thruster (R)
10 Alt DB Snatch
10 V-Up
5 Single Arm DB Thruster (L)
5 Single Arm DB Thruster (R)
20 Hollow Rock
rest 4:00
3 rounds
20 DB Shrug
10 Floor Chest Fly
1:00 Plank Pose
Run
Cruise Miles = M Pact
Mid Distance : 6 x 1 mile @ M pace w. 1:30 resting recovery
Marathon : 7 x 1 mile @ M pace w. 1:00 resting recovery
Ultra : 8 x 1 mile @ M pace w. 1;00 resting recovery
Cool Down
Strength & Conditioning
10 KB Swing
5 Push up
15 KB Swing
10 Push up
20 KB Swing
15 Push up
25 KB Swing
20 Push up
30 KB Swing
25 Push up
35 KB Swing
30 Push up
Run
Long Run // On trail or soft surface
Aerobic Threshold Pace // 3:3 nasal Breathing
Mid-Distance: 2h:00
Marathon: 2h:30
Ultra: 4h:00
Cool Down
Run
Speed Development
Warm up: 1-2 miles relaxed running + run drills
8 x 100m with 100m walking recovery
8 x 100m OTM
4 x 400m w. 200m walking recovery
Cool Down: 1-2 miles relaxed running with 3/3 NB
Run
Regeneration Run
Mid-Distance: 8k
Marathon: 10k
Ultra: 12k
Cool Down
Strength & Conditioning
3 rounds
24 Goblet Squat
12 Weighted Sit up
rest 2:00
3 rounds
12 DB Push Press
6 HSPU
rest 2:00
3 rounds
6 Farmer Split Squat
3 DB Deadlift
Run
Warm up : 2-3 miles relaxed running with 3/3 NB + run drills
Mid-Distance: 5 x 800m w. 1:30 resting recovery
Marathon: 5 x 1200m w. 1:30 resting recovery
Ultra: 5 x 1600m w. 2:00 restling recovery
Cool Down: 2-3 miles relaxed running
2 rounds /:/ 10 movements /:/ 0:30 each movement
Run
Regeneration Run
Mid-Distance: 10k
Marathon: 12k
Ultra: 15k
Cash Out: 8-10 x 100m OTM
Cool Down / : / One round of each
Strength & Conditioning
2 rounds
2 Devil Press
20 DB Jump Overs
4 Devil Press
20 DB Jump Overs
6 Devil Press
20 DB Jump Overs
4 Devil Press
20 DB Jump Overs
2 Devil Press
20 DB Jump Overs
