Above: The track at Stanford University
Equipment: 400m Track OR Neighborhood Block (1x around should measure about 1/4 mile); 1 Extra Heavy Dumbbell or a Kettlebell (I will use a 25 lb. DB)
ROUND 1:
*30 x DB Squat Swing
*3 x 400m Run
*20 x DB Squat Swing
*2 x 400m Run
*10 x DB Squat Swing
*1 x 400m Run
ROUND 2:
*30 total (15 ea. arm) x Single-Arm Thruster (Squat + S-A Shoulder Press)
*3 x 400m Run
*20 total (10 ea. arm) x S-A Thruster
*2 x 400m Run
*10 total (5 ea. arm) x S-A Thruster
*1 x 400m Run
Note: By the end of this workout, you will have completed 12 laps of the track, which equals 3 miles!!!
I just completed this workout at the local YMCA track (in 88 degree (+ humidity) heat) in just under 30 minutes. This one was SUPER hard for me. I rarely do any distance running in my workouts, so I definitely struggle with it. In this workout, the running was such a challenge for me that the strength portions seemed like active recovery breaks. Push your pace here. Because the run is broken up, you should be able to maintain speed (near sprint)...by the end you will have run a FAST 3 miles (high intensity endurance).
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