Start at a moderate pace that allows you to keep moving and avoid prolonged rests.
Longer high-volume workout that pushes you to grind and work when you are tired.
Athletes should be able to run a mile in 9:00 or less if they are choosing to complete the Rx’d distance.
Rest, stretch, recover
:30 foam roll IT band/leg
:30 foam roll calves/leg
WHITE BOARD BRIEF
Target time | 22:00-30:00
Today’s workout is on the longer end of the spectrum and contains a higher volume of repetitions. Expect this workout to turn into a grind and force you to move when you are tired.
We want to choose options for the workout that are going to allow us to complete the workout within the intended time domain. For example, the mile at the beginning of the workout should not take anyone longer than 9:00 to complete. If the time constraint is faster than your current mile, reduce the distance to stay within the stimulus of the workout.
For every 50 reps of double-unders, you should be working for no more than 1:00. If you are not yet proficient with this movement, accumulate as many reps as possible within the minute.
The burpees will undoubtedly be the worst part of the workout. Pace yourself enough on the run and the jump rope so you don’t have to stop moving on each set of burpees. If you choose to perform the Rx’d number of repetitions, you should be able to complete at least 12 reps in a minute.
It is important to keep in mind that the above considerations are meant to keep everyone within the intended stimulus of the workout. On other days with different workouts, the scaling options and considerations may be different. This is because the stimulus of the workout varies with each workout.