Watch the video below before starting this workout

2 min easy jog 20sec Pogo Jumps In Place

Assisted Hip Airplanes × 3/side Glute Bridge Marches × 6/leg Spiderman Lunge + Thoracic Rotation × 4/side

Pogo Jumps × 15–20 contacts High Knees (fast turnover) × 15m Straight-Leg Bounds × 15m

3× 60–80m (start from jog and build to 80% sprint) Rest walk back to start If you're on a treadmill: 3x 60-80m at 80% sprint pace 45-60sec rest

Running

5 x 1000

Why do this? * Bringing HR down gradually (parasympathetic activation). * Targeting tissues that were most stressed in that session. * Restoring mobility for race-specific movement efficiency. 90/90 Hip Lift with Breathing × 4–5 breaths Why: Restores pelvis/rib alignment, downregulates CNS, promotes efficient recovery breathing after high HR stress. Standing Wall Calf Stretch × 30s per side Why: Targets calves/Achilles and hamstrings, which take the most load in intervals, restoring elastic tissues for next session.

Hip Abductor Rock Back + T-Rotation

1 x 6

2 Rounds: 8 Scap Push-Ups 10 Glute Bridge Marches 6 Single-Leg RDL Reach/side

Suitcase Elevated Split Squat

4 x 8

Dumbbell Floor Press

4 x 12

DB Romanian Deadlift

3 x 8

KB Suitcase Farmers Carry

3 x 20

EMOM × 10 min Odd Min: 8 Sprawls (fast but crisp, ~15–20s work) Even Min: 20s Bottoms-Up KB Hold/side Gives time to reset, ensures explosiveness + posture control.

Leg Raise Over KB

2 x 6

2 min easy jog Heel Walk x 20m Tip Toe Walk x 20m

Assisted Hip Airplanes × 3/side Glute Bridge March × 6/leg Leg Swings (front + side) × 10/leg

A-March × 20 reps A-Skip × 20 reps Butt Kicks × 15m

Running

1 x 20:00

Half-Kneeling Hip Flexor + Side Bend × 30s per side Why: Opens hip flexors after sustained running posture, reduces anterior pelvic tilt. Cat–Cow Flow × 5 slow cycles Why: Restores spinal mobility and improves parasympathetic tone after steady-state strain.

Kneeling Knee To Wall Mobility

1 x 6

3 min SkiErg or Row (easy pace) 2 Rounds: 12 Band Face Pulls 20s Dead Bug Hold 6 Jump Squats

Barbell Front Squat

4 x 6

Pull Ups

4 x 2

EMOM x 8min 2 Rounds of: Min 1: 8 Goblet Step-Ups (left leg) (12-16” box) Min 2: 10–12 Single-Arm DB Rows (left arm) Min 3: 8 Goblet Step-Ups (right leg) (12-16” box) Min 4: 10–12 Single-Arm DB Rows (right arm) Any remaining time in the minute is rest Coaching Notes: * Goblet weight: You should feel challenged but still have full control and no push-off from the back leg

Goal: Learn how to treat machine work as “active recovery.” 3–4 Rounds: 500m Row or SkiErg @ controlled race rhythm (think “recover but don’t rest”) Rest 60s easy walk/standing recovery Coaching Notes: * Row: Smooth drive, relaxed recovery, stroke rate 24–26. * Ski: Engage core/lats, consistent rhythm, 30–34 spm. * Breathing: in on recovery, out on pull/drive. * Effort: RPE 6–7 / ~80–85% HRmax (comfortably hard, but controlled).

2-3min Easy jog, row, ski, or bike (Zone 1–2)

Walkouts × 4 Prone Scorpions × 4/side 90/90 Hip Switches × 4/side RNT Overhead Squat × 6

Plate Hops × 20s Reverse Lunge to Knee Drive × 4/leg Wall-Leaning Tibialis Raises × 12–15 Wall-Leaning Calf Raises × 12–15

Running

4 x 1000

Bretzel Stretch × 4–5 deep breaths per side Why: Unlocks thoracic spine and hips simultaneously — key after BBJ, lunges, and carries. Couch Stretch × 30s per side Why: Restores quads/hip flexors after wall balls, lunges, sled patterns; promotes recovery of upright posture.

2 Rounds Good Morning × 8 Scap Pull-Ups × 8

EMOM x 6 min Min 1: Lunge Iso Hold (L) × 30s Min 2: Lunge Iso Hold (R) × 30s Min 3: Glute Bridge Hold × 30s

Forearm Wrap Around Sled Push

4 x 15

Walk Back Sled Pull

4 x 15

Supported Peterson Step-Up

3 x 8

Star Side Plank

3 x 20

Banded Face Pulls

3 x 12

Choice of Row / Ski / Bike / Run 10min @ Zone 2 continuous effort (RPE 5/10, nasal breathing)