PR Your 5km In 6 Weeks
RussellPerformanceTraining
General FitnessPR your 5km in 6 weeks while building a strong Physique!
Prep
A
Full Body SQ Prep
2 Min Row into... 2 Min Row Tabata (20s @ mod, 10s @ rest) 2 rounds 10 Hip Mob 90/90 5/5 Thread the needle 30s Ankle Mob 2 sets 3 Squat broad jumps 10 Shoulder taps
B
1 1/4 Back Squat
4 x 5
C1
Semi Supinated Chin Ups
3 x 8
C2
SA DB Bench Press
3 x 10
D1
Sumo Stance Good Morning
3 x 12
D2
Banded Reverse Nordic
3 x 15
Circuit
E
3 rounds 10/10 Mid shin box step up 12 DB High pull 12 DB lateral raise
Prep
A
Track Interval Prep
1200m Run @ warm up pace 1-2 rounds 10/10 Leg swings (Front & Side on) 20-30 Dynamic Calf stretch 10 Alt Pigeon pose 10 Lunge + Twist 3-5 sets 50-75m Run @ Progressive RPE 7 > 8 > 9 rest 30s
B
Run
8 x 400
Circuit
A
3 Min Row @ easy pace 2 rounds 10 Lunge + Rot 10 Scorpions
B1
Deadlift
4 x 8
B2
90/90 Hip Mobility Drill
4 x 10
C1
Machine Chest Press
4 x 6
C2
Bent Over DB Row
4 x 8
Circuit
D
AMRAP 15 Min 40m Sled Push @ HVY 20m Burpee Broad Jump 100m Farmers carry @ MOD
A
Run
1 x 50:00
Alex
CrossFit Athlete
Verified Athlete"Building a strong running capacity for his running wods while improving his 5km time trial!"
