Friday October 8th

21.10.08

INTENDED STIMULUS

1.) Cardio endurance interval-based workout.
2.) Finish the 800m interval with at least :30 to perform jump rope.
3.) Finish the run and immediately start jumping rope.

RX

4 x 4:30 Rounds For Reps:
800m Run
In remaining time complete as many double/single unders as possible
– Rest 1:30 between Rounds

LEVEL 2

4 x 4:30 Rounds For Reps:
700m Run
In remaining time complete as many double/single unders as possible
– Rest 1:30 between Rounds

LEVEL 1

4 x 4:30 Rounds For Reps:
500m Run
In remaining time complete as many double/single unders as possible
– Rest 1:30 between Rounds

SKILL WORK

Post workout:
4 Sets:
:30 Plank
30 Russian Twist (20/14#)

STRETCHING

Athlete’s Choice

WHITE BOARD BRIEF

Target Reps | At least :30 of Double Under attempts. Advanced athletes should push for 50+ reps in each round.
• Today’s workout is an action-packed cardio endurance interval extravaganza. Here, we are going to work
on pushing the pace of our runs so we have time to execute a separate task.
• The goal is to finish each run with at least :30 remaining in the interval. We want at least this amount of
time to practice double unders.
• More advanced athletes should push to finish each run between 3:00-3:30 and completing at least 50+
double unders in each round.
• The rest will not be enough to completely recover before the next round, but that is by design. We want to
build stamina and consistency.