Sunday July 16th
23.07.16
INTENDED STIMULUS
Finish most rounds in 1:30-2:00.
Start with a reserved pace and increase intensity as the workout progresses.
Work to develop cardiorespiratory endurance.
Consistent efforts, avoid redlining.
RX
6 rounds for time:
Run 400 m
– Rest 3:00 between rounds.
SCALED
6 rounds for time:
Run 300 m
– Rest 3:00 between rounds.
SKILL WORK
Post-workout:
50 good mornings
STRETCHING
200-m walk
1:00 hamstring stretch/side
WHITE BOARD BRIEF
Target time | 1:30-2:00 rounds
Today’s running workout balances out yesterday’s clean and jerk lifting day with a monostructural metabolic-conditioning workout.
We’ll run 400 m and rest exactly 3:00 between rounds. This means you’ll add 3:00 to the clock when you finish each run and begin the next round at the time you came up with.
Rounds should fall between 1:30 and 2:00. If you can maintain at least 3-4 rounds at this pace, shoot to tackle this RX’d. If a 400-m run will push closer to 2:30 for most rounds, scale the distance to fit the intended stimulus.
Hold back a little on the first 2 rounds and pick up the pace from there. If you do this right, the challenge should hit around the fourth or fifth round.
