8 Workouts to prepare for Strength Mile #1

1) 10 Rounds:

2 min run

1 min x Air Squats

2) 20 min running clock:

5 min run

10 min object carry (any weighted object within reason, *EVERY 2 MIN STOP AND COMPLETE 6 BURPEES AND 12 LUNGES)

5 min run

3) 7 Rounds:

1 min run forwards

1 min run backwards

1 min x Push-ups

1 min x Sit-ups

4) 10 Rounds:

2 min run

1 min x Walking Lunges

5) 22 min running clock:

1 min 30 sec moderate pace/30 sec hard pace x 3 sets (6 min)

10 min object carry (any weighted object within reason, *EVERY 2 MIN STOP AND COMPLETE 10 SQUATS AND 10 OVERHEAD PRESSES)

1 min 30 sec moderate pace/30 sec hard pace x 3 sets (6 min)

6) 7 Rounds:

1 min run

1 min backward run

1 min x Burpees

1 min Plank

7) AMRAP 30:

2 min run

20 x Air squats

20 x Lunges

8) 22 min running clock:

1 min moderate run/1 min hard run x 3 sets (6 min)

10 min object carry (any weighted object within reason, *EVERY 2 MIN STOP AND COMPLETE 15 THRUSTERS)

1 min moderate run/1 min hard run x 3 sets (6 min)

FOR TIME:

400m Burden Run (with weighted object, see levels below)

200m Backward Run

400m Burden Run

200m Lunges (with weighted object, see levels below)

400m Burden Run

*IF AT ANY POINT YOU PUT DOWN YOUR OBJECT YOU MUST COMPLETE 40 x BURPEES

*Carry any weighted object for the burden run, choose something that challenges your strength and endurance.

Level 4: 100/70

Level 3: 70/50

Level 2: 50/35

Level 1: 35/20 or less