Workouts week 6
Week are going back to week #2 exercises but tweeking the cardio.
Tabata Protocol- 20 sec of work and 10 seconds of rest for 8 sets. There will be 2 exercises that you will alternate between for 4 sets. It will take you 4 min to complete each mini circuit. I know you are confused already...
Plank Drop- Start in plank position on your hands. Drop to your forearms still in plank position. Go from your hands to your forearms as fast as you can for 20 sec. Rest 10 sec. Then do pushups for 20 sec and rest for 10. Repeat the whole thing 4 times in a row. It will take 4 min.
Sprint 1/2 mile
Rest 1-3 min
TRX rack hand walk (wear gloves)- Hang from TRX rack at one end. Use your hands to walk all the way to the other end. If you are not an Omni member, use monkey bars at a playground or do a flexed arm hang on a pullup bar for 20 sec. To perform a flexed arm hang, pull yourself up on a pullup bar and hang there for 20 sec. Rest 10 sec. Do burpees for 20 sec. Rest 10. Jump back up on the TRX rack facing the same direction and use your hands to walk back to the other side or do flexed arm hang for 20 sec. Rest 10 sec. Do burpees for 20 sec. Rest 10. Repeat the entire thing one more time. So you will do the hand walk 4 times and 4 rounds of burpees total.
Sprint 1 mile
Rest 1-3 min
Wall sit holding weight- Sit on a wall with your knees at 90 degrees. Hold a weight straight out in front of you. Keep your arms straight if you can. Hang out for 20 sec. Rest 10 sec. Do jump squats for 20 sec. Rest 10. Do the whole thing 4 times. It will take 4 min.
Sprint 1/2 mile
Rest 3 min
Do the whole circuit 2 times. Your heart should be exploding out of your chest. Count the reps in your first round and try to match it or beat it in the second round. Take longer breaks inbetween sets if you need them. Do your best and don't beat yourself up if you struggle. IT'S SUPPOSED TO BE HARD! We are all struggling I promise! Just do this circuit 2 times this week :)
Week #5 Runs
Day #1- Just run 3-5 miles at a medium pace.
Day #2-Hill run- Warm up on treadmill for 4 min. Put treadmill up to 5% incline run 1 min. Bump it up to 6% and run 1 min. Keep putting the treadmill up 1% for 1 min until you reach 15 %. Including the warm up, it should take you 15 min to get to the top. You set your pace. Work hard ! Drop the treadmill down to 0% and run at about 80% for 10 min. Repeat the climb from 5%-15%. Drop treadmill back down to 0% and do a cooldown jog for 5 min. The whole thing with warm up and cooldown should take 41 min.
Day #3- Warm up jog 4 min. Sprint 1 min and 30 sec, jog 3 min. Repeat 10 times. Cool down 5 min. The whole ting with warm up and cooldown will take 54 min.
Day#4- Long run. Run for an hour and a half.
We are about 5 weeks away from the race. You should be really focusing on your running. We have to get the mileage in. We have to focus on your cardio. There will probably be about 1/2m-1 mile between obstacles, so that's how we need to start training. We are about 1/2 way through our training. Keep charging forward and Takin' Care of Buisness!!!
Good Luck!..........XOXO Nikki