Help keep your group healthy and happy!
4
-
minutes warming up
15
-
20
minutes working out
Coach's Notes
We're soaking up the sun on our runs today and while we're at it, might as well get in some core action. Goal is to run the 400m in an uncomfortable pace. 400m is a tricky distance; go to fast too soon and you'll burnout too quickly, but reserve it too much and you'll won't get the stimulus we're looking for. Try not to be too conservative in the beginning and maybe you'll surprise yourself!
Run 400m
40 Russian Twists per side
Run 400m
30 Sit-ups
Run 400m
20 V-ups
Run 400m
10 Candlesticks
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Run Option
50 Mountain Climbers
40 Russian Twists per side
50 Mountain Climbers
30 Sit-ups
50 Mountain Climbers
20 V-ups
50 Mountain Climbers
10 Candlesticks
Have a question? Chat with your coach.
📍 400m route
✅ Optional weight for Russian Twists
Warm-up 5
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward
3x
4
-
minutes warming up
15
-
20
minutes working out
Coach's Notes
We're soaking up the sun on our runs today and while we're at it, might as well get in some core action. Goal is to run the 400m in an uncomfortable pace. 400m is a tricky distance; go to fast too soon and you'll burnout too quickly, but reserve it too much and you'll won't get the stimulus we're looking for. Try not to be too conservative in the beginning and maybe you'll surprise yourself!
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
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Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
