ENDURANCE WEEK 6: We keep on raising the bar: today you have 12 rounds of 700-meter runs and a demanding workout after each of them.
- Intensity: Moderate / High / Extreme
- Volume: Light / Heavy/ You are kidding with me
- Strategy: Pace it / Max-out / Mixed
Contents
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Adaptations for Beginners and Advanced Athletes
Video instructions
Workout
This workout is designed for Queens and Kings. If you are a Dame or a Jack or an Ace, you should follow the structure and sequence of the exercises below, but change the numbers accordingly – see our guidelines below.
Have you finished your Week Zero Assessment? If not…
For Queens and Kings
In each round run 700 meters / 0.45 mile and perform 40 reps of the consecutive exercise, or the indicated distance/volume.
Round 1
700-meter/0.45-mile run
100m Bear crawl
Round 2
700-meter/0.45-mile run
40 Knee-to-chest
Round 3
700-meter/0.45-mile run
40 Shoulder Press with 2 Kettlebels
Foodettes♀: 2×20 kg / 2×44 lbs
Foodies ♂: 2×24 kg / 2×53 lbs
Round 4
700-meter/0.45-mile run
40 Pull-ups
Round 5
700-meter/0.45-mile run
40-cal Row
Round 6
700-meter/0.45-mile run
40-cal Bike
Round 7
700-meter/0.45-mile run
40-cal SkEerg
Round 8
700-meter/0.45-mile run
40 Burpee
Round 9
700-meter/0.45-mile run
40 Wall Balls
Foodettes♀: 1×6 kg / 1×14 lbs
Foodies ♂: 1×9 kg /1×20 lbs
Round 10
700-meter/0.45-mile run
4-min Plank
Round 11
700-meter/0.45-mile run
50-meter Side steps with band (red band )
Round 12
700-meter/0.45-mile run
40 GHD back extensions
Adaptations for Beginners and Advanced Athletes
Dames and Jacks
In each round run 600 meters/0.37 mile and perform 30 reps of the next exercise – or the volume indicated below
Round 1
600 meters/0.37 mile run
100m Bear crawl
Round 2
600 meters/0.37 mile run
40 Knee-to-chest
Round 3
600 meters/0.37 mile run
40 Shoulder Press with 2 Kettlebels
Foodettes♀: 2×12 kg / 2×26.5 lbs
Foodies ♂: 2×16 kg / 2×35 lbs
Round 4
600 meters/0.37 mile run
40 Pull-ups
Round 5
600 meters/0.37 mile run
40-cal Row
Round 6
600 meters/0.37 mile run
40-cal Bike
Round 7
600 meters/0.37 mile run
40-cal SkEerg
Round 8
600 meters/0.37 mile run
40 Burpee
Round 9
600 meters/0.37 mile run
40 Wall Balls
Foodettes♀: 1×6 kg / 1×14 lbs
Foodies ♂: 1×9 kg /1×20 lbs
Round 10
600 meters/0.37 mile run
4-min Plank
Round 11
600 meters/0.37 mile run
50-meter Side steps with band (red band )
Round 12
600 meters/0.37 mile run
40 GHD back extensions
Aces
Follow the Queen and King instructions above, but in each round
- run 800 meters/0.5 mile and
- perform 50 reps of the next exercise.
You can use heavier weights if you feel confident.
Target and Tactics
Make it intense, do not go under 85% of your maximum heart rate and speed. A good indicator that you are working out hard is if you sprint all the runs and after them you jump right into the next workout.
Visit this post to see where today’s training fits in: Your full training program.
Check here the other Endurance programs.
Foodie in the Mud 