.
every 5 minutes...
800m run / max reps of:
16kg swings
push ups
butterfly sit ups
bw squats
one movement per effort, in the above order
20 minutes /2 miles
every 5 minutes...
800m run / max reps of:
16kg swings
push ups
butterfly sit ups
bw squats
one movement per effort, in the above order
20 minutes /2 miles
2 comments:
how fast can you go? how hard can you push? if you're behind can you make it up? where's your advantage? disadvantage? strength? weakness? how much does any of that really matter???
suicide pace and hold on for the finish is the only answer. game this and you're done. all out, every round.
all things being equal this was a twist on the standard 4 x 800m interval run. the difference with this is that if running isn't your strength there was a lifeline in the following movement. a small chance to even the score. for me the strengths in the secondary movements weren't quite enough to close the gap. my 800's were done in approximately:
3:30
4:30
4:45
4:25
the third round killed my total. of any round to get back quick this would have been it. sit ups can be racked up fairly quickly and in this instance the opportunity was missed. working on weaknesses is important and has always been a focus for me. not only do i plan to continue to do it but the frequency of such work is going to increase.
We all have them man. For me its still pullups, HSPU's and standing press/Jerk. You and me can make an agreement right now, you integrate 800's in your workouts once per week. I will integrate onf of the afore mentioned in mine?
The 800's were the ONLY reason I held my own today. I can say my 800 times were faster than I thought they would be.
I thought the workout was awesome, one of my favorites really.Makes you push through the run to not be screwed when you get to the lift. Enjoyable racing format as well.
Heres to tomorrow morning, goals: don't DNF on that thing you have planned.
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