Reinforced Running
Strength & Conditioning, Obstacle Course Racing, EnduranceFeatures
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training
A
Run
1 x 45:00
A
Run
1 x 1.5
Prep
B
Speed Drills
Walking Running x 8 each leg Dorisflexion / Plantar Flexion Drill 2 x 10 each side A-skips 2 x 10 m B-skips 2 x 10 m Straight Leg Bounds 2 x 15-20 meter
Circuit
C
3 Rounds for time. 400 m Run 10 Burpees 400 M Run 200 m Carry (bucket, Sandbag, or farmers) 400 m Run 20 Jumping Lunges (left/right = 2) Hit this at a fast effort (race pace for a short course event). We want to gauge your ability for compromised running. Focus on moving in and out of the transitions and reflect on what felt the hardest out of the exercises and what labored your running the most.
D
Run
1 x 1.5
A
Run
1 x 45:00
Warm - Up (E)
A
5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps
B1
Russian KB Swing
3 x 8
B2
Quadruped Toe Taps
3 x 8
C1
Back Squat
3 x 10 @ 70 %
C2
Banded Pull-up
3 x 15
D1
Shoulder Press
3 x 10
D2
7/3 Repeaters
3 x 1
Conditioning
E
MSP Lunges
3 Rounds 6 Walking Lunges with 10-15 seconds rest x 2 Minutes. - Each rep should be as explosive as possible - choose a weight that you can move through as explosive as possible. If you can not explode through each rep then reduce the weight. - The short set and rest will help you work at a high rate of power for a longer duration. Rest 2-3 minutes after each round.
A
Run
1 x 1
B
Hill Sprint
6 x 0:10
C
Run
1 x 2
A
Dead Hang
1 x MAX
B
Diamond Push-Up
1 x MAX
C
Pull-Up
1 x MAX
D
Towel Hang
1 x MAX
Conditioning
E
Blue
5 Rounds for time 20 Burpees Over Sandbag 15 Sandbag Front Squats 10 Pull-ups This workout is about the grit to keep moving. Hit the burpees fast without rest and move into the squats and pull-up with little transition. - Sub-SB Squat with dumbbell or Kb Front Squats
A
Run
1 x 45:00
Conditioning
A
Warm - Up (E)
5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps
B1
Single Arm Russian KB Swing
3 x 5
B2
Single Leg Vertical Jump & Land
3 x 3
C1
Romanian Deadlift
3 x 10
C2
Push-Up
3 x 20
D1
Weighted Box Step-up
3 x 16
D2
7/3 Repeaters
3 x 1
Strength/Power
E
MSP Lunges
3 Rounds 6 Walking Lunges with 10-15 seconds rest x 2 Minutes. - Each rep should be as explosive as possible - choose a weight that you can move through as explosive as possible. If you can not explode through each rep then reduce the weight. - The short set and rest will help you work at a high rate of power for a longer duration. Rest 2-3 minutes after each round.
Conditioning
F
Anaerobic Capacity Repeats - Assault Bike
10 minutes easy 3 Rounds 30 Calories @ hard effort 2:30 minute easy 10 minutes easy - -HIt these at a hard pace - something you can sustain for the full distance it should feel hard by the end. Be careful to not kill yourself out of the gate. You want to start to feel that burn. - Can sub with 500 m rower/ ski erg, or 600 meter run @ sub mile pace.
A
Run
1 x 45:00
A
Run
1 x 45:00 @ 6
B
Rowing
1 x 30:00
