Another Dirty Dozen Rounds

ENDURANCE WEEK 7: 12 rounds for the one and only Lee Marvin. We increase intensity compared to the previous week, but the structure is similar.

  • Intensity: Moderate / High / Extreme
  • Volume: Light / Heavy/ You are kidding with me
  • Strategy: Pace it / Max-out / Mixed

Contents

Video Instructions

Workout

Check your profile, before you start!

Adaptations for Beginners and Advanced Athletes

Targets and Tactics

Your full training program

Video instructions

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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 800 meters / 0.5 mile and perform 40 reps of the consecutive exercise, or the indicated distance/volume.

Round 1

800-meter/0.5-mile run
100m Inch Warm

Round 2

800-meter/0.5-mile run
5-minute Plank

Round 3

800-meter/0.5-mile run
40 Push-ups

Foodettes♀:  2×20 kg / 2×44 lbs
Foodies ♂:  2×24 kg / 2×53 lbs

Round 4

800-meter/0.5-mile run
40 Rope Pull-ups

Round 5

800-meter/0.5-mile run
40 Abmat Sit-ups

Round 6

800-meter/0.5-mile run
40-cal Medball Cleans

Foodettes♀: 1×6 kg / 1×14 lbs
Foodies ♂:  1×9 kg /1×20 lbs

Round 7

800-meter/0.5-mile run
40 Toes-to-Bars

Round 8

800-meter/0.5-mile run
40 Russian Twist

Foodettes♀: 1×12 kg / 1×26.5 lbs
Foodies ♂:  1×16 kg /1×35 lbs

Round 9

800-meter/0.5-mile run
200-meterVest Carry

Foodettes♀: 20 kg / 44 lbs
Foodies ♂:  20 kg / 44 lbs

Round 10

800-meter/0.5-mile run
40 Man Maker

Foodettes♀: 10 kg / 22 lbs
Foodies ♂:  15 kg / 33 lbs

Round 11

800-meter/0.5-mile run
40 Plate Sit-ups

Round 12

800-meter/0.45-mile run
40 Burpees

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-meter/0.37-mile run
80m Inch Warm

Round 2

600-meter/0.37-mile run
3-minute Plank

Round 3

600-meter/0.37-mile run
30 Push-ups

Foodettes♀:  2×20 kg / 2×44 lbs
Foodies ♂:  2×24 kg / 2×53 lbs

Round 4

600-meter/0.37-mile run
30 Rope Pull-ups

Round 5

600-meter/0.37-mile run
30 Abmat Sit-ups

Round 6

600-meter/0.37-mile run
30-cal Medball Cleans

Foodettes♀: 1×6 kg / 1×14 lbs
Foodies ♂:  1×9 kg /1×20 lbs

Round 7

600-meter/0.37-mile run
30 Toes-to-Bars

Round 8

600-meter/0.37-mile run
30 Russian Twist

Foodettes♀: 1×12 kg / 1×26.5 lbs
Foodies ♂:  1×16 kg /1×35 lbs

Round 9

600-meter/0.37-mile run
200-meter Vest Carry

Foodettes♀: 15 kg / 33 lbs
Foodies ♂:  15 kg / 33 lbs

Round 10

600-meter/0.37-mile run
30 Man Maker

Foodettes♀: 7.5 kg / 16.5 lbs
Foodies ♂:  10 kg / 22 lbs

Round 11

600-meter/0.37-mile run
30 Plate Sit-ups

Round 12

600-meter/0.37-mile run
30 Burpees

Aces

Follow the Queen and King instructions above, but in each round

  • run 1000 meters/1 mile and
  • perform 50 reps of the next exercise.

You can use heavier weights if you feel confident.

Target and Tactics

Make it extremely intense, do not go under 90% of your maximum heart rate and speed. You really need your lungs on fire today – next week is deloading anyway, make this one count.

Visit this post to see where today’s training fits in: Your full training program.

Check here the other Endurance programs.

Bon Appétit for the dinner in hell!

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