Repeat 3 times:
Run 800 meters @RPE 8
Do 10 push ups
Rest 30 seconds
Run 600 meters @RPE 8
Do 10 air squats
Rest 30 seconds
Run 400 meters @RPE 8
Do 10 burpees
Rest 30 seconds
Run 200 meters @RPE 8
Rest 60 seconds
October 7, 2024
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Total Running Distance
6000 meters
Total Calisthenics
30 Push ups
30 Air squats
30 Burpees
Total Rest Time
450 seconds
Ladders with 200 meter steps
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Run
Repetitions: 3
Run 800 meters @RPE 8
Do 10 repetitions of Push ups
Rest for 30 seconds for 3 sets.
Run 600 meters @RPE 8
Do 10 repetitions of Air squats
Rest for 30 seconds for 3 sets.
Run 400 meters @RPE 8
Do 10 repetitions of Burpees
Rest for 30 seconds for 3 sets.
Run 200 meters @RPE 8
Rest for 60 seconds for 3 sets.