Wednesday: Running is Important (Reason 1: Zombies)

Wednesday: Running is Important (Reason 1: Zombies)

Wednesday: Running is Important (Reason 1: Zombies)

If you guys saw the movie “Zombieland” then you know that the #1 Rule for survival is “Cardio”. Running is very important and we’re going to really hammer the long interval training today. Coach Katie has some great tips for getting the most out of today’s training! Check it out below!

Wednesday’s Training: Long Interval Training

A. Run 1 Mile Without Stopping

B. 3 Sets of 10 Pull-Up Negatives

C. 10 Min AMRAP

  • 5 L-Sit Raises on Bar
  • 7 Push Ups
  • 9 Goblet Squats
  • 12 Box Step Ups

A. Run 1 Mile

B. 3 Sets of 10 Pull-Ups

Rest 60 secs between sets.

C. 10 Min AMRAP

  • 10 Second Hanging L-Sit
  • 7 Push Ups
  • 9 Goblet Squats
  • 12 Box Jumps

A. Run 2 Miles at 75% Effort

B. In 3 Minutes accumulate Max Flexed Arm Hang

C. 15 Min AMRAP

  • 10 Unbroken Thrusters (Lighter Weight)
  • 10 Box Jumps
  • 10 Toes To Bar
  • 2 Muscle Ups