Target time | 7:00-10:00

Whereas yesterday required some pacing, today’s workout requires moving at a much faster pace. Despite pushing north of the 5:00 mark, both movements are easy enough that we can sustain a sprint pace for a slightly longer duration. The goal should be to come out at 100% intensity and hang on as long as possible.

To make sure this is a sprint, we’ll be practicing our runs before the workout to ensure we can finish the 200-m in under 1:00. If not, we’ll reduce the distance slightly yo achieve that.

We’ll also spend a fair amount of time in the warm-up practicing double-unders and playing around with different speeds. This will be a good opportunity for advanced athletes to work towards a triple-under and for those yet to nail the double-under to have some good practice time.

Go into this workout knowing that it’s probably going to burn, and that that’s okay. Push the envelope and find a gear you don’t normally find. If you crash and burn later in the workout, that’s okay for today!