Name: Playbook - Gritty Soldier - W3/D6 - Conditioning
Uploaded: 2024-01-20T14:25:56.939Z
Duration: 70 min
Description: W3/D6 - Conditioning

1. Warm-up "B"
2. Run 3 miles @ 75%
3. Cardio Complex (3 Rounds)
- 10x Burpees
- 10x Mountain Climbers
- 10x Squat Jump
- 10x Bicycle Crunches

- 200m Skip
- 50m Backward Skip
- 50m Ankling
- 50m Jogging High Knees
- 50m Jogging Butt Kicks
- 50m Walking Lunges
- 400m Jog

Skip

Skipping backwards, keep an eye on where you’re going for safety!

Backward Skip

Planting at the ball of your foot and rolling upwards as you run, as if you’re running on hot coals.

Ankling

Brining your knees towards your chest as you move forward, chest up, back straight. Knees high!

Jogging High Knees

Exaggerating the bend of your knees as you run so that your heels touch your glutes (butt).

Jogging Butt Kicks

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

Walking Lunges (warm-up)

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

Warm-up “B”

Run 3 miles @ 75% (use run calculator)

Complete 3 rounds, 10 reps of each exercise below, as fast as you possibly can.

- 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

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

- 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 (as fast as possible)

W3/D6 - Conditioning

Great first runs, never was a big runner. Trying to change that with GS help! One of my fitness goals forsure

Jake

Travis

Christopher

W1/D1 - BASELINE: 2 Mile Run (for time)

Is the TGU each or total? Same with lunges. I did each but i wasnt sure, i have always found TGU great but very time consuming

Jalen

W1/D2 - Strength & Power

Kris

This kicked my as I maintained 12-13.5 on each 100m 
I didn’t time 200m but just made I was putting I. The same amount of effort

Maxwell

W1/D3 - 100m/200m Sprints

Awesome workout. Stretch afterwards feels great.

Richard

Chris

W1/D4 - Strength

1:18. A little slower than my 1:10 split in Air Assault 4 years ago, but definitely workable.

Didn’t make the timeline but holy cow this one nearly did me in. Great workout though.

W1/D5 - ** Ruck March Assessment (6-miles)

Definitely tough but that’s how we build ourselves up.

Forgot to set the timer for the 3 mile but made it in good time. The rest definitely is a smoker. Get through the smoke to get better!🤙

W1/D6 - Conditioning

35:12. Humbling but motivating. This is the beginning.

Parker

Tough. Ran 4 miles in 39:40 at a decent pace.

W2/D1 - 4 Mile Run @ 80%

This work out was tough, but you got to pay the man. And pay I did!

W2/D2 - Strength & Power

W2/D3 - 100m/200m Sprints

W2/D4 - Strength

1:38.36 for 8 miles. Not bad. Hit 6 miles at 1:13. 5 minutes better than my previous 6 miler.

Workouts are killer, however had on a 50lbs ruck and feel great

W2/D5 - Ruck March (8-miles)

W2/D6 - Conditioning

Definitely challenging but pushed through.

W3/D1 - 5 Mile Run @ 80%

Challenging but head up and pushed through

W3/D2 - Strength & Power

W3/D3 - 100m/200m/400m Sprints

W3/D4 - Strength

W3/D5 - Ruck March (10-miles)

It said 85% in the title and 80% in the description. Still a good run.

W3/D6 - Conditioning

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