Crossfit Lillington – Mayhem Affiliate – Running
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Programming Note (No Measure)
Choose between the Ruck workout OR the Run workout below
Run: Aerobic Threshold (Distance)
3 Sets
10 Min at RPE3
-Rest 90 Sec-
3x (45 Sec at RPE7, 90 Sec at RPE2)
*No additional rest between reps or sets.
Metcon (Distance)
Ruck Workout – Week 3
Main Set
2 Sets
9x: (90 Second at Zone 2 (or RPE3), 15 Second Surge at RPE6)
*Rest 90 seconds (or RPE1) between sets.
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Warm-Up: Before starting the Main Set, warm up for 5-minutes at a gradually faster walking cadence. Use this time to confirm your ruck weight. The purpose of the warm-up is to increase your heart rate into Zone 2 gradually.
Workout Description Video: youtube.com/watch?v=gtdO_8_RuOI&list=PLvAVwtyBkTrR5pGxK7asGrlF0XDMKVyZn&index=4
Cool Down: After completing the main workout, remove the ruck and jog at Zone 2 until your total time reaches 45 minutes, with a long-term goal of 60 minutes.
Purpose: The ruck will build muscle endurance and strengthen your bones, ligaments, and tendons, allowing you to take on higher intensities with reduced risk of injury. The light jog will help reinforce your natural running cadence and stride length. Concentrate on reestablishing your natural running breathing rhythm while experiencing high-volume leg fatigue.
Cool Down
400m walk