Name: Playbook - AJ Hotchkins - Week 4/5/6: Day 6 (Conditioning)
Uploaded: 2023-08-11T16:43:52.959Z
Duration: 50 min
Description: Week 4/5/6: Day 6 (Conditioning)

This speed conditioning workout is extremely challenging - muscular endurance + cardiovascular endurance is ROUGH! 

Today is not so much about speed - we will not reach top speed, we will pace ourselves throughout the runs - complete the workout!

Remember our sprinting mechanics - let’s be technical:

Tall posture 
Hips in - don’t lose your hips
Heel to butt
Quick turnover - snap feet into the ground

Today we have - make sure to check times in description (suggested: they are my times - doesn’t mean that is how fast or slow you have to run) use as a point of reference!

2 sets of 400 meter sprints at 75% effort 

3 Sets of 300 meter sprints at 82% effort

4 Sets of 200 meter sprints at 85% effort 

5 Sets of 100 meter sprints at 90% effort

As always make sure we warmup properly - we don’t want any injuries💪🏽

Maximum recover in between sets🔑

2 sets of 400 meter sprints at 75% effort 

Time each rep - my average time was 1:12 seconds! These are tough! Let’s get it💪🏽

400 meter sprint

3 sets of 400 meter sprints at 80% effort 

Time each rep - my average time was 59 seconds! These are tough! Let’s get it💪🏽

300 meter sprint

4 sets of 200 meter sprints at 82-85% effort 

Time each rep - my average time was 31 seconds! These are tough! Let’s get it!

200 meter sprints

5 sets of 100 meter sprints at 90% effort 

Time each rep - my average time was 13 seconds! These are tough! Let’s get it💪🏽

100 meter sprint

Week 4/5/6: Day 6 (Conditioning)

Jamail

Tank

Angelo

Week 1/2/3: Day 1

Adam

Awesome program so far. Using it as part of regaining my athletic power after 7 months off from hip surgery

David

Week 1/2/3: Day 2

This one was a mental challenge at the pace I was going. Fucking loved it

John

People looking at me in the gym doing cartwheels.

Landon

Week 1/2/3: Day 3

Misha SWB

Earl

Week 1/2/3: Day 4

Interesting combinations. 
Feeling athletic!

Anish

Week 1/2/3: Day 5

This is no joke in the florida summer heat.. 💪💪

Ran this twice hella fun. People who dont pay for your fitness app are lazy, arrogant or both

Week 1/2/3: Day 6 (Conditioning)

Week 4/5/6: Day 1

Week 4/5/6: Day 2

Week 4/5/6: Day 3

Had no idea this workout would be so tough at first glance. Got into the work! Sheesh

Week 4/5/6: Day 6 (Conditioning)

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