Tag: 400m run

It’s a loaded run

It’s a loaded run

Gio

Early this week we spoke about the bridge, and repeats that suck the life out of you when they’re a long distance and high reps.

Today is such a day where mental fortitude is built. Days like today you need to have in your schedule so that like the marathon finisher that has covered many miles just to run 26.2 in one day has the fortitude to see their training come to fruition.

Physically everyone can do this, mentally we’re going to see who begins, and then completes the training today. I know you will if you’ve followed our training for over a month.

Today we’re at our lovely hill in Westchester Woods, Westchester, IL

Vests/Rucks runs

  • 1 x hill (walk/run)
  • 800m run
  • 2 x hill
  • 600m run
  • 3 x hill
  • 400m run
  • 4 x hill
  • 200m run
No snow, still you’re sled will go

No snow, still you’re sled will go

Gio

Breaking out a sled for today!

Man, I’m excited to pull this tool out just as summer is coming to an end. No, not a party pooper however it will give you an insight to what the fall and winter WOD’s will have as a tool for you to use.

Yes, this brings another level of Fun (torture to some) for all to enjoy. Having said that here we’ll be able to eek out some pretty decent evaluations as to how your hips are doing. What? You see there are times we don’t notice that one leg / hip is kipping or being used more than the other and the energy expenditure is higher so you end up a bit lopsided because of it.

Although you’re working out, I’ll be checking you out while you do the sled pull for that allotted distance so we’ll have a dual function with a good tool.

Rucks – 15/20# dry

3 rounds

  • 50 x kb swings
  • 1 x hill climb

Ruck run 400m

  • Sled drag 200m (50/90#)
  • 20 x mb sit ups (no ruck)
  • 20 x wb
  • Details –
    Russian kb swings (12/16/20/24 kg)
    Hill climb – no run
    Sled has strap to be used around hips to display pulling force (see above)
    Mb sit up – lying down with ball above head while on floor- sit up with mb on chest and toss against wall and return to starting position
    Wall ball (wb) – ball just below chin, looking at 9’/10′ target – Squat, and dynamically stand-up while extending both arms throwing ball to target and returning to Squat position once ball has been caught from the descend of the throw

 

All exercises to be performed while wearing your ruck.

Magister Nosce!