For time:
50 AbMat Sit-ups
Run, 200 m
50 AbMat Sit-ups
Run, 400 m
50 AbMat Sit-ups
Run, 800 m
50 AbMat Sit-ups
Run, 1600 m
WORKOUT BRIEF
DESCRIPTION
This simple, but effective Thursday workout includes just two movements: abmat sit-ups and running
The low complexity means that we can focus on intensity over skill
As the core fatigue from the abmat sit-ups would begin to accumulate, the distance on the run increases
This means that athletes will have more time for the midline to “recover”, which allows them to effectively keep moving forward as the reps add up
We expect this workout to take around 20-30 minutes to complete
See the modifications section for running alternatives
STRATEGY + WOD
ABMAT SIT-UPS
As the sit-up reps start to accumulate, the rest between sets will increase
This will allow us to keep moving forward even when we get above 100+ total reps within the workout
At some point, the core will be burning
Knowing we have the run coming up as a break for the midline, grit through it and throw the arms even harder
RUN
The big separator in this workout is likely going to be the nearly two miles of running
The sit-ups are definitely a lower heart rate movement than running
Getting to lay down for a couple minutes is a nice incentive to push hard on each distance
It’s helpful to create landmarks on your run route when aiming to hold a certain pace
Find objects about 50 meters apart and “chase” them on your way to the longer total distance
This keep you short term focused on the longer term goal of finishing
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