2 week Hybrid Running focus guide! Use Code: RPTHYBRID at Checkout (there is a £1 processing fee)
FeaturesPrep
A
Upper Body Prep
3 min ski @ easy pace 2 rounds 15-20s Dynamic dead hang 5/5 Side lying cars 2 sets 6-8 Plyo push ups 5/5 SA TRX Row
B
Safety Bar Box Squat
4 x 5
C1
Semi Supinated Chin Ups
3 x 8
C2
DB Push Press
3 x 8
D1
Half kneeling cable chest press
3 x 15
D2
Half kneeling SA cable row
3 x 15
E
Patrick Step Ups @ Mid Shin
2 x 20
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
5 x 1600
Recovery
C
Recovery Interval Run
2 rounds, 1 min on each Calf stretch Half kneeling hip flexor Squat internal rotation
Prep
A
Lower Body Sumo DL Prep
3 min AS Bike @ easy pace 2 rounds 10/10 Half kneeling adductor 20-30s KB squat mobility (add in movement side to side) 2-3 sets 6-8 Cossack squats 6-8 Jumping lunges
B1
Russian KB Swing
3 x 12
B2
Turkish get-up
3 x 1
C
Close Grip Bench Press
4 x 5
D
Bent Over Row
4 x 6
E
Sumo Deadlift
3 x 10
Circuit
F
3 rounds for quality 12 Rope Face pulls 15 DB scaption 10-20s Ring support hold
Prep
A
Compromised Run Prep
3 Min run @ easy pace into... 2:30 Min row @ mod into... 2 Min tataba ski (20s @ hard, 10s rest)
Conditioning
B
Compromised Run: 35 Min
AMRAP 35 Min 1km Run 500m Ski 50m Sandbag walking lunges
Recovery
C
Recovery Compromised Run
2 rounds, 1 min on each Childs pose Scorpion stretch Pigeon pose Couch stretch
Prep
A
Full Body/T-Bar DL Prep
3 min row @ easy pace 2 rounds 15-20s Dead hang 10/10 Kneeling Hip 2 Hamstring 2 sets (Empty Trap Bar) 5 Trap bar jumps 5 bent over trap bar rows 10 Shoulder taps
B1
Trap Bar Deadlift Jump
4 x 3
B2
Med Ball Slam
4 x 5
C
Trap Bar Deadlift
5 x 4
D1
Seated Sled Rope Pull
3 x 20
D2
Push-Up
3 x 15
Circuit
E
2-3 rounds for quality 10 Hanging knee raises 1/1 Turkish get-ups 3/3 Windmill
A
Run
1 x 12000
Circuit
A
3 rounds (1 min on each) 90/90 Hip Mobility Child pose/Thoracic reach Back roll/Adductor stretch Chest Scorpion stretch
For 2 weeks you will have me by your side for any questions you have. I've coached 100s of athletes from field sports to Ironman's and everything inbetween! Use code: RPTHYBRID at checkout. There is a £1 processing fee and that's all you'll be charged fo
Get 2 Week FREE Hybrid GuideCrossFit, Hyrox & Ironman Athlete
Verified Athlete"You have changed my life Ollie, I would never of imagined I'd ever complete an Ironman."