WOD: May 4, 2019

ENDURANCE

This is a 4-mile endurance run, broken up by variable speeds, inclines and exercises. Mileage will work in a pyramid fashion.

1. This is a fixed mileage run (4 miles) so record your time, set a goal after your first run and try to beat it.
2. Take as little rest as possible as you transition from the treadmill to the exercises and back.
3. Follow the pyramid exactly, you can cut time by increasing your speed and reducing transition time but don’t cut corners and don’t change up the walk/jog and run patterns.
4. RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.

WORKOUT

• 1/4 Mile Walk (3-4 RPE)
• 1 Mile Run (6-7 RPE)
• 10 Mountain Climbers
• 1/2 Mile Jog – 5-10% Incline (7-8 RPE)
• 10 Squat Jumps
• 1/4 Mile Walk/Jog – 10-15% Incline (8-9 RPE)
• 10 Shoulder Taps
• 1/4 Mile Walk/Jog – 10-15% Incline (8-9 RPE)
• 10 Squat Jumps
• 1/2 Mile Jog – 5-10% Incline (7-8 RPE)
• 10 Mountain Climbers
• 1 Mile Run (6-7 RPE)
• 1/4 Mile Walk (3-4 RPE)