Name: Playbook - Gritty Soldier - W1/D7 - 50 Minute Run & Bodyweight Complex
Uploaded: 2024-01-20T14:25:57.046Z
Duration: 70 min
Description: W1/D7 - 50 Minute Run & Bodyweight Complex

50-Minute EASY Run (RPE 3-4)

Bodyweight Complex
- Push-up
- Air Squat
- Burpee
- Squat Jump

50 Minute EASY RUN (RPE 3-4)

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- 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

Air squats

- 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

- 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
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Squat jump

Bodyweight Complex

W1/D7 - 50 Minute Run & Bodyweight Complex

Struggle bus-ing, decided to reenlist with a waiver after med sep after 5 years of severe annual pneumonia because of a collapsed lung. 9:50 mile, excited to see where we go from here.

Dylan

Augustus W

First mile in at 09:20. Way harder than I thought it would be but I’m ready to know that time down!!

Bella

W1/D1 - **BASELINE 1-Miler for Time

Ivan

Katie

Tough for a beginner but easily adjustable to a lower level

Caleb

W1/D2 - Intervals & Leg Strength

Casey

Did some swimming before and then went Suuuuperrr slow but got it done!

Travis

W1/D3 - 30 Minute Easy Run (RPE 3-4)

That was hard… I’ll probably go through the program a couple of times until I can follow the program without modifying.

Maximino

W1/D4 - Hills & Chest Strength

Maaaan that was rough!! I’m exhausted from this one gritty! 🫡 keep ‘em coming!

Johnnie Mack

W1/D5 - REST, REST, REST!!

W1/D6 - 30 Minute Easy Run (RPE 3-4)

W2/D1 - Stretching Routine

W2/D2 - Intervals & Leg Strength

W2/D3 - 30 Minute Easy Run (RPE 3-4)

W2/D4 - 30 Minute Easy Run (RPE 3-4)

W2/D5 - FARTLEK & Leg Burnout

W2/D6 - 30 Minute Easy Run (RPE 3-4)

60 minute run. Got 5.1 miles in with an 11:31 pace. That’s the longest I’ve run without stopping! Might not be impressive but I’m hella proud of myself!

W2/D7 - 60 Min Easy Run & MORE LEGS

W3/D1 - REST, REST, REST!!

W3/D2 - Intervals & Leg Strength

Put in 3.08 miles with a 10:48 pace. My pace is slowly improving! I’m excited to see where I am by the end of this program!

W3/D3 - 30 Minute Easy Run (RPE 3-4)

W3/D4 - Stretch + Mobility

W3/D5 - Intervals & Upper Body Strength

11:07 pace. 3.4 miles down ending with strides at a 06:37 pace!! Slowly but surely getting there!

W3/D6 - 30 Minute Easy Run (RPE 3-4)

W3/D7 - 50miles EASY RUN & Back/Core

W4/D1 - REST, REST, REST!!

W4/D2 - Intervals & Leg Strength

W4/D3 - 30 Minute Easy Run (RPE 3-4)

W4/D4 - 30 Minute Easy Run (RPE 3-4)

My mile started at 09:20. 
Today my mile was 08:26. 
I did 1.5 and my total time was 12:46. Just need to drop that 46 seconds and I will be exactly where I need to be!!!!

W1/D7 - 50 Minute Run & Bodyweight Complex

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