Name: Playbook - Frankie Dades - W6/D3 Tempo Run + Bodyweight/Core
Uploaded: 2023-01-16T20:27:10.875Z
Duration: 45 min
Description: W6/D3 Tempo Run + Bodyweight/Core

Tempo workout
Beginner 
10 minute warm up 
3 x 2:00 at tempo pace 2:00 easy pace
1 x 1:00 at fast pace 
10 minute cool down 

Advanced 
1 mile warm up
3 x 1:30 fast pace 1:30 easy 
3 x 4:00 tempo pace 2:00 easy 
3 x 1:00 fast pace 1:30 easy
1 mile cool down

Tempo pace should be about a minute faster than your easy pace. Fast pace should be your usual comfortably hard pace that you can hold for short periods of time. RPE 8-9

Running

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

Pull ups

- 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

- Lean slightly forward placing more tension on your chest

Dips

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Place hips on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD situp

- Sit on tail bone
- Elevate Legs and Back
- bring knees to chest and then straighten

Core pulse ups

Core Circuit

W6/D3 Tempo Run + Bodyweight/Core

First day.  Coach my kids in basketball football and baseball.  How do I expect them to take their fitness serious when dad doesn't.  Thank you for a simple plan to follow.

Bryan

Mason

W1/D1 Leg day + Off day from running

Mitchell

W1/D2 Easy Run + Chest/Tris

Antti

W1/D3 Easy Run + Back/Biceps

Roberto

Tyler

W1/D4 Interval day + body weight

Denise Aguiar

Hector Fortisescobar

W1/D5 Easy run + Shoulders/Arms

W1/D6 Long run + Off day from lifting

W1/D7 REST DAY

Keep it coming, loving the workouts 💪🏼

W2/D1 Leg Day + Off day from running

Keep it coming man. Best hybrid programming by far

Insane workout and pump but no way is it 45mims. My workout clocked in at 75mins not including the warm up

W6/D3 Tempo Run + Bodyweight/Core

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