Hey all don’t forget to go check us out on wodfollow to get precise pacing prescriptions for these workouts. Again, this is designed to be an Endurance supplement to the Competition workouts.
If you want it bad enough you’ll put in the work it takes.
A) P&G 800m warm up:
– 400m jog;
– 50m Shuffle each direction (100m total)
– 50m Karaoke each direction (100m total)
– 50m high skip
– 50m backpedal
– 100m stride outs (increasing speed, using longest perfect stride you can manage. Finish @ dead sprint)
B) 4 x 800m tempo run, jogging rest 1:1.
Each rest should be done at a jog (it’s ok to stop for a quick drink of water, but no more than a few seconds).
PACE: [head to wodfollow to get the pace prescription aka the magic] Record slowest 800 time.
Rest should be exactly as long as the most recent 800m run took. (i.e. if the 1st 800 took 3:00, 1st rest 3:00, if the 2nd run takes 3:20, 2nd rest is 3:20…)
C) Cool down walk 200m, jog 200m.