Warm Up For Real Endurance

RUN WEEK 9: After the first and second blocks of the programme (weeks 1-8) we enter into a new territory where both the intensity and the duration of the sessions increase. This week’s run prepares you for them.

7 Shoulder Stretches That Boost Your Weight Lifting

 MUSCLE-UP WEEK 8: The second deloading week strength session is dedicated to mobility. I personally have tight packs and stiff shoulders, which means bad technique and bad posture, which mean failing many exercises and exhausting myself way too early in MetCons. Muscle is not enough!

Take A Chill Pill

RUN WEEK 8: Real athletes rest with max-out sprinting.

Push Your Endurance Limits

RUN WEEK 7: We found our pace, we know how hard it is to be consistent. The next step: take your best and make it last longer.

Consistency Is Half The Battle

RUN WEEK 6: We have increased the speed target last week. We have finished a demanding full week training and have had only a one-day rest. Are we strong and determined to bring last week’s results?

How To Become A Champion: Recover Quickly, Back To The Gym Fast

In an ideal world, where you want to win the Olympic or the CrossFit Games or get to Carnegie Hall, you would be training day and night, without interruption. Even if it sounds too ambitious, you can get very close.

Focus On Sustainable Speed

RUN WEEK 5:We return to the previous month’s distances and try to sustain the speed.

Deloading: Refresh By Speed

RUN WEEK 4: This time we do not push for more – rather for something different and easier: short distance and high speed.

How To Become Explosive: The Science Of Your Heart Rate

Always monitor your heart rate, this is the best measure of your progress. Soon your current high-intensity training will become your base training.

Stretch After The Run, Then Stretch More

Your muscles want to recover and they cannot do it if you leave them to fatigue and contracted. Stretch religiously.