“Integrity is not a noun. It’s a verb.”
For time:
Run, 800 m
— then —
3 rounds of:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups
— then —
Run, 800 m
— then —
3 rounds of:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups
— then —
Run, 800 m
WORKOUT BRIEF
DESCRIPTION
Bodyweight movements dominate this longer conditioning piece
The constant rotation of movements should hopefully allow for steady forward progress here
After finishing the initial 800 meter run, you’ll complete all 3 rounds of 50-25-15 before running again
Follow this flow for the remainder of the workout
We expect this longer piece to take between 25-35 minutes to complete
RUN
See “modifications” for running alternatives
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear each set in right around 1 minute
See “modifications” for more options
PUSH-UPS
Choose a rep number or variation that ideally allows you to finish each round in 3 sets
Reduce the number or elevate the hands as needed to meet this recommendation
Ensure the chest makes contact in the bottom and the elbows reach full extension at the top
MODIFICATIONS
800 METER RUN
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Air Runner
60 Shuttle Runs [10 Meters]
50 DOUBLE UNDERS
Reduce Reps
Single Unders
1 Minute of Practice
50 Double Taps
75 Line Hops
25 ABMAT SIT-UPS
Sit-ups with Feet Anchored
15 PUSH-UPS
Reduce Reps
Hands Elevated (Box or Bench)
Knee Push-ups
STRATEGY
RUN
There is a decent amount of running today, so these 800’s definitely have a big impact on your score
Look to run at the fastest pace possible that still allows you to thrive on the 3 rounds of 50-25-15
With a ~25 minute workout, imagine a pace that you could hold for a 3-4 mile run
Try to make your final run of the day faster than your first run
TRIPLET
Within the 50-25-15, look to use the sit-ups as your chance to recover for the movement thats we would break-up
Slowing the sit-ups can help you thrive through big sets of push-ups and double unders
Big sets of 50 and 15 doesn’t necessarily mean unbroken
If you see yourself breaking at some point, take some quick breaks from the beginning
Consider the following options:
Double Unders: 50, 25-25, 25-15-10
Push-ups: 15, 8-7, 5-5-5, 4-4-3-3
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