Name: Playbook - Frankie Dades - W4/D3 Speed Work/BodyWeight
Uploaded: 2023-05-01T01:00:47.032Z
Duration: 60 min
Description: W4/D3 Speed Work/BodyWeight

Beginner -
5 minute warm up jog
800m run
100m walk
600m run
100m walk
400m run
100m walk
200m run
5 minute cool down jog

Advanced 
1 mile warm up
2 x 800m run
100m walk in between
2 x 600m run
100m walk in between
2 x 400m run
100m run in between
1 mile cool down

Interval Run

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Begin in a push up position with hands stacked under shoulder
- Lower body down to the ground
- Push through your arms to rise back up

Push up

- Come to a full extension of arms at the bottom
- Pull yourself up to chin over the bar

Pull ups

- Lean slightly forward placing more tension on your chest

Dips

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

W4/D3 Speed Work/BodyWeight

Wow rough shows how out of shape I am love it

Mitchell

W1/D1 Easy Run + Chest/Tris/Core

Rough but got through it! Great workout 👌🏼

Cristian

W1/D2 LEGS

W1/D3 Easy Run + Back/Bis

W1/D4 Shoulders/Core

W1/D5 LONG RUN

W2/D1 Easy Run + Chest/Tris

Jordan

W2/D2 LEGS/CORE

W2/D3 Speed work/Back/Bis

W2/D4 Easy Run + SHOULDERS/CORE

W2/D5 LONG RUN

Great workout. Love how these workouts progress in intensity every week.

W4/D3 Speed Work/BodyWeight

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