Name: Playbook - Gritty Soldier - W1/D4 - Run + Cardio Complex
Uploaded: 2024-01-20T14:25:56.441Z
Duration: 50 min
Description: W1/D4 - Run + Cardio Complex

Jose

Mt body hurts but I love how this plan takes that pain into account and gives you something you can push through and get stronger.

Lets get you breathing.

2-mile run. Aiming for around a 8:30 per mile pace.

Cardio Complex:
-Burpees
-Mountain Climbers
-Squat Jumps
-Bicycle Crunches

Aiming for around a 8:30 per mile pace here.

2-Mile Run

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

- 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

Bicycle crunches

Cardio Complex

W1/D4 - Run + Cardio Complex

Tough but worth it. Looking forward to this grind!

Dalton

Good start to the program, love the functional strength aspect, sprints were a good finish.

Grayden

I like that day 1 provides something tough but sustainable. The only thing more I’d like is an RPE or 1RM % to work off of during the lifts.

Caleb

W1/D1 - Sprints + Functional Strength

Solid workout for day two. 54:23 for the ruck.

Nic R

Brutal on the push ups, I’m still sore from the acft I took yesterday!

Katie

W1/D2 - 4 Mile Ruck + Bodyweight Functional

Great workouts so far. Body is definitely in shock but I’m getting better!

That was rough first time ever doing most of those excersizes. Really glad this program starts building you up right off the bat

Keaton

W1/D3 - Weight Lift + MORE Sprints

Larry

Exactly what I needed. Resolved some tightness

Morgan Davis

W1/D5 - Stretch + Mobility

Run was definitely a tough end, loved the challenge none the less!

W1/D6 - Full Body Strength + 1-Mile Run

The Hills on my route.....FUCKED MY WORLD UP!!!!!!

W1/D7 - 5 Mile Run

W2/D1 - Sprints + Functional Strength

W2/D2 - 4 Mile Ruck + Bodyweight Functional

Joyce

W2/D3 - Weight Lift + MORE Sprints

W2/D4 - Run + Cardio Complex

W2/D5 - Stretching Routine

Love the app, would it be possible to have it so the weights and notes logged aren't deleted if the workout is exited mid-way through, I usually split the workouts into mornings and evenings because of work.

Jake

W2/D6 - Full Body Strength + 1-Mile Run

Best time yet… even though it was on a treadmill

Jack Banducci

W2/D7 - 5 Mile Run

W3/D1 - Sprints + Functional Strength

W3/D2 - 5 Mile Ruck + Bodyweight Functional

Sprints hurt a bit after rucking yesterday, but pushed through👌🏻

W3/D3 - Weight Lift + MORE Sprints

W3/D4 - Run + Cardio Complex

W3/D5 - Stretch + Mobility

W3/D6 - Full Body Strength + 1-Mile Run

W3/D7 - 5 Mile Run

W4/D1 - Hill Sprints + Functional Strength

W4/D2 - 6 Mile Ruck + Bodyweight Functional

W4/D3 - Weight Lift + MORE Sprints

W4/D4 - Run + Cardio Complex

W4/D5 - Stretching Routine

W4/D6 - Full Body Strength + 1-Mile Run

W4/D7 - 5 Mile Run

W5/D1 - Hill Sprints + Functional Strength

W5/D2 - 7 Mile Ruck + Bodyweight Functional

W5/D3 - Weight Lift + MORE Sprints

W5/D4 - Stretch + Mobility

Bryce

W5/D5 - FARTLEK Run + Burpees

Killer workout, I can see just how much stronger I’m getting!

W1/D4 - Run + Cardio Complex

Community

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