Name: Playbook - Gritty Soldier - W1/D1 - 20min Run and TABATAs
Uploaded: 2024-01-20T14:25:56.453Z
Duration: 40 min
Description: W1/D1 - 20min Run and TABATAs

Good first workout. Didn’t know what rpe meant.  Had to google it for the run.

Dustin Constino

Great start to the next 8 weeks! I felt good, even though this is my 4-5 jog since hibernating this past winter! It truly sucks how quickly we lose stamina and our VO2 max plummets! Thank you for the motivation!!!

Adam

Harder than I thought it would be, thanks for the good morning workout!

Hunter

Sean

Good, functional approach. Realistic and focus on the areas I need to train.

Christian

For a 65 year old man who’s  just been lifting weights for the last 7 months…it was a good workout.  It got my heart rate up and I realized that I need to wear a belt to support my lower back until I get used to running again.

Merle Jett

Brian

Alex

Tired as fuck now.  
Im in my worse shape ever.  But i'm back at it again after a few setbacks.

Francisco

LastHope

Awesome Day 1. Did a ruck instead of the run and did all the work in boots and utes. Sweating for sure!

Taylor

It was great. Good first day. Work out time duration is great for my busy schedule. Thanks.

Julio Solano

Jeremias

Great workout. But would it be possible to have alternate options in case somebody doesn’t have the best mobility from things like knee issues?

Brandon

Another awesome body weight workout that made me dig deep and tough it out! 10/10 recommend 💪🏼🔥

Anthony Rhodes

Darren

Tyler

Started this program after recovery from a weightlifting injury. Figured I’d best be 100% with working out with my body only before starting weights again.

Samuel Oates

Danny

Daniel

Warm-up “A”

20-min run (RPE 2-3)
TABATAs:
- Air Squats
- Crunches

**TABATA: 20secs of work / 10 secs of rest, for a total of 4 minutes.

- 100m Skip
- 400m Jog
- 50m Gallop
- 50m Skip w/ Arm Cross
- 50m Backward Run
- 50m Walking Lunges
- 50m Karaoke 
- 100m Skip

Skip

Slow, controlled, smooth. Focus on you planting and stride.

Similar to a skip, but kick out one leg as you go. Switch legs halfway through the prescribed distance.

Gallop

Skipping while simultaneously swinging out and crossing your arms.

Skip with Arm Cross

90 degree walking bends at the knee, focus on using the hamstrings to push up as you walk forward.

Walking Lunges

Stepping over the opposite foot while rotating your waist as you move sideways. Switch directions and lead with the other foot halfway through the prescribed distance.

Karaoke

Warm-up “A”

20-min run (RPE 2-3)

**TABATA: 20secs of work / 10 secs of rest, for a total of 4 minutes.
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

TABATA Air squats

**TABATA: 20secs of work / 10 secs of rest, for a total of 4 minutes.
- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

TABATA Bicycle crunches

W1/D1 - 20min Run and TABATAs

Good workout - I have a chin-up bar so I added 5 reps per set.

Grayden

W1/D2 - Mission Ready WOD

Good. Beats paying my boxing gym $20 a session to burn 700 cals. This took me 45 mins and I burned 750 cals. Kicked my butt and made it almost to 2 miles on the fartlek. I’m 505,245 lbs. I can run a half marathon low and slow at 2:25 which I did last week.

W1/D3 - 20min FARTLEK & Burpees

I can’t describe the relief I felt when I heard countdown timer start beeping during the 4th set of flutter kicks.

Definitely harder than at first glance. Thanks for the good workout.

Tristin

W1/D4 - HardCore WOD

Great way to grab sum cardio work with no equipment especially if you go as hard as possible

Overall great workout! Noticed that Planks were missing.

W1/D5 - Fat Blaster WOD

Zach

W2/D1 - 20min Run and Legs

I did them all, but I need to admit that I needed more like 2 min rest between sets!

W2/D2 - Barrel Chested WOD

60 burpees! Wow that took a few minutes to fully cooldown and control breathing!

Question, Im 44 6'6". Im down from 310ish to 245 by rucking and your follow me vids(I also quit drinking MD.)
Im doing the Bodywieght Warrior but I cant do 70+ push ups in one setting. Should I go to failure? I also own and operate a plumbing biz so I still have to git after it at work

W2/D3 - 20min FARTLEK & Burpees

Good workout, definitely had me breathing by the end!

Joyce

W2/D4 - Legs for Days WOD

W2/D5 - Core Works WOD

Starting to really hate lunges! Weak knees they are going to be strong soon enough!

W3/D1 - 30min Run & Functional Work

W3/D2 - Triple Threat WOD

Raining so I had to Fartlek on a treadmill, not super easy! Oh the burpees were refreshing! Able to do 20 before I need rest! Already improving fitness!

W3/D3 - 30min FARTLEK & Burpees

W3/D4 - Full Strength WOD

W3/D5 - Cardio Burn WOD

W4/D2 - Strong Chest WOD

Great run today and 30 burpees at a time - getting better everyday!

W4/D3 - 30min FARTLEK & Burpees

W4/D4 - Legs for Days WOD

W5/D1 - 15min Run (fast) & Functional Work

Struggle bus - hamstrings still sore from Sundays 100 air squats

W5/D2 - Assessment Day (push-ups, air squats, plank, run)

Covering more distance each time I go out!

W5/D3 - 30min FARTLEK & Burpees

W5/D4 - Barrel Chested WOD

Traded the easy mile for a trail 5K! It was fun

W5/D5 - Cardio Burn WOD

W6/D1 - 25min Run & Functional Work

Slow build - 0 rest made it a smoke session!

W6/D2 - Mission Ready WOD

Pace is steadily improving! 4 miles at 8min pace! Getting there

W1/D1 - 20min Run and TABATAs

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