Hybrid Racing: Run Focus
RussellPerformanceTraining
Functional Fitness6 Week Hybrid Racing program with a run dominant focus. 7 conditioning sessions & 2 strength sessions. This is for the intermediate to advanced athlete who can train for 8-12 hours a week.
A
Kenyan Hills
A
Run
1 x 35:00
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
Circuit
B
Build up to a mod>hvy 5 Trap bar deadlift into... 3-5 x 5 Trap Bar DL @ HVY rest 90s
Circuit
C
EMOM 16 Min M1: 10m Sled Rope Pull @ HVY M2: 10-15 Cal AS Bike
D1
Eccentric GHD Nordic
3 x 6
D2
KB lateral flexion
3 x 10
A
Run
A
Run
1 x 40:00
A
Rowing
1 x 2000
Circuit
B
EMOM 10 Min @ Z4 M1: 12-15 Cal Row M2: 20m BBJ straight into... 10 Min Timer @ Z3 (keep it tempo) 20 Cal AS Bike 20 Cal Ski straight into... EMOM 10 Min @ Z4 M1: 12-15 Cal Row M2: 20m BBJ * Aim is to push hard the 2 EMOMs with the middle 10 min timer being a lower intensity sandwiched in the middle of the higher intensity
C
Bike Erg
1 x 10:00
A
Run
Prep
A
Full Body/Squat Prep
3 min row @ easy pace 2 rounds 15-20s Dead hang 10 Mountain climber + rotation 2 sets (Empty BB) 5 Prone swimmers 5 Good mornings 5 Front Squats 10 Elbow punches
B1
Front Squat
3 x 5
B2
Repeated broad jumps
3 x 5
Circuit
C
EMOM 10 Min M1: 6-8 Pendley Row @ HVY M2: 6-8 Push Press @ HVY
D1
Single Arm Farmer Walk
3 x 50
D2
Ab Wheel
3 x 10
A
Run
1 x 50:00
Ollie Russell
Elite 15 Athlete/Strength & Conditioning Coach
