Workout of the day
Complete as many rounds as possible in 45-minutes of:
The first part of this workout to notice is the duration of 45-minutes. This is a long time domain. Now take a look at the amount of running per round. That is 1-mile total. Consider your mile time and then add a few minutes to it. That how much time you have to work on the deadlifts and sit-ups. The third part of this workout is the deadlift. The deadlift is heavy but low to moderate reps if you can get a few rounds in. Scale this load to something you can do 10 unbroken reps when fresh and expect that after a 800-meter run that it will likely take 2-3 sets or even fast singles. A load that is not appropriate for this workout is a load so heavy that you have to wait a while after the run to start lifting, or the breaks between sets are long, almost to point of full recovery. Run a pace that allows you to grab and go. Use a load that doesn't leave you waiting to be fresh to lift. Sit-ups. Nice. These will be sneaky, running requires a lot of stabilization and unilateral work through the hip. The deadlift is similar but with both legs and hip extension focused. What the these exercises do not have, the sit-up will, and there is a moderate to large amount of them.
Workout at home
10 ground to overheads, with a backpack
This version at home is reduced in volume per round as a scaled version of the original workout. Increase the reps of the sit-ups or distance of the runs to increase difficulty. Further scale this workout by reducing the working time to 35 or 20-minutes instead of 45.
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