Name: Playbook - Gritty Soldier - RUN FASTER - Intervals & Legs for Speed & Strength
Uploaded: 2026-05-26T19:54:11.324Z
Duration: 70 min
Description: RUN FASTER - Intervals & Legs for Speed & Strength

RUN TRAINING

3x sets of:
- 4x 800 meters at your GOAL MILE pace from yesterday.
- 200 meter jog/walk between intervals.

STRENGTH TRAINING

Core Circuit (3x Rounds):
- 10x Hanging Leg Raise
- 10x GHD Decline Sit-Ups
- 1 min Forearm Plank

Bulgarian Split Squat 
Leg Extension + Leg Curl SS
Barbell Back Squat
Walking Dumbbell Lunge

Run 800m at your GOAL PACE from yesterday, then go into a 200m jog to cooldown. You’ll do this 4x, resting 3 minutes between intervals.

Intervals: 800m @ Goal Pace; 200m jog

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- 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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Core Circuit

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat (each leg)

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Leg Extension & Leg Curl Superset

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges (each leg)

RUN FASTER - Intervals & Legs for Speed & Strength

MILITARY ATHLETE-BASIC ~ Lower Body Strength & Core

It was a great lower work out that I needed. I did wait a second or two after my rest time was over 😅. But still kept my integrity.

Alex

MILITARY ATHLETE-INT ~ Lower Body Strength and Core

HYBRID WARRIOR I ~ Hybrid Legs Strength & Endurance

HYBRID WARRIOR II ~ Lower Body Strength & 30/60 Sprints

MILITARY BUILD ~ Leg Day for Mass

BODYWEIGHT WARRIOR ~ Legs for Days WOD

EMBRACE THE RUCK ~ Bodyweight Legs

Atarva

10 minute run before starting then I did 2 sets of 45 seconds for exercises

Martin

Brandon

🔥 30-Min Bodyweight Leg Day Circuit

Brian Cowell

Frank

💪 Leg Day for Strength & Mass

Well, I’m 64 Tomorrow 🥳🎂 so I thought I would shoot myself a new work out Program. 
And you didn’t disappoint! 
Been train most of my life, 
Have a hone Gym & fit Wife to help me stay focused. I’m very impressed with all your work both in the app & your YouTube posts. Men need other Men to build a Tribe with. 
Good Men level headed, fit healthy and attitude towards service and the spiritual aspect of humanity ❤️ As Jocko said discipline equals freedom. Great work out look forward to the next one ☝🏼 👊 MI

RUN FASTER - Intervals & Legs for Speed & Strength

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