Session 1, Week 2
A. Individual Run Workout
5.3 Miles, Moderate Effort
Suggested Route:
LAP1 – about 3.21 miles
• Start at FOUNDRY:
• S on Clark to 18th
• W on 18th to Canal
• N on Canal to Harrison
• E on Harrison to Clark
• S on Clark to FOUNDRY
LAP2 – about 2.07 miles
Start at FOUNDRY
• S on Clark to Roosevelt
• W on Roosevelt to Canal
• N on Canal to Harrison
• E on Harrison to Clark
• S on Clark to FOUNDRY
B. Individual Obstacle/Run Workout
Score: rest and 600 m time
Minute 0-3
200 m run
30 Burpees
Minute 3-9
200 m farmers carry (35/26)
200 m run
3 x (10 burpees + 10 KB swings)
Minute 9-15
200 m farmers carry
200 m run
20 burpees
50 KB swings
90 Double Unders (180 singles)
Minute 18
600 m run for time!
Notes:
• Using a running clock, complete the work in the designated time frame
• Score= rest accumulated in each section + 600 m time at end of workout
• Farmers carry with two KBs, swing with one
• If work is not completed in the time frame, move to next section and subtract reps from rest time
**This workout is for Endurance athletes only. The next time to join in will be in Session 2 starting April 7th