21.12.13 HALF 5K

INTENDED STIMULUS

9:00-15:00

Warm-up with a partner to build into your workout paces.

Build up to a total of 1-1.5k of pacing practice before starting the workout.

Push at a benchmark or PR pace.

RX

For Time:
Run 2.5K

LEVEL 2

LEVEL 1

1.6K

SKILL WORK

Accumulate:
30 Med Ball Sit-ups
30 Candlesticks
1:00 L- Sit
30 Supermans
30 Hollow Holds

STRETCHING

Accumulate:
1:00 Hamstring Stretch / leg

1:00 Couch Stretch / leg

WHITE BOARD BRIEF

Target | 9:00-15:00

Today’s workout is meant to target a specific monostructural effort, which we have not done since the middle of November.

While this effort targets an area that is a weakness for many of us and adds some much-needed variance, it also gives us a break from loading, range of motion, and higher rep volume. Tomorrow’s workout, Light Linda, is a long and challenging grind, so it will be good to avoid going into that workout beat up.

As long as you think you can complete this in under 15:00, we want you to consider trying this workout as Rx’d. We expect most of you to finish in the 12:00 time domain.

Try to start at a moderate pace for the first 400-800m, then increase to a fast pace from 800-2000m, and push for an unsustainable pace in the final 500m.

We will rest for 5:00, then work through the midline skill work.