Name: Playbook - Gritty Soldier - W6/D6 - 5 Mile Run (**PHASE 2 ENDS)
Uploaded: 2024-01-20T14:25:57.189Z
Duration: 60 min
Description: W6/D6 - 5 Mile Run (**PHASE 2 ENDS)

- Warm up “A”
- 5 Mile Run (easy pace, RPE 2-3)
- Cooldown “A”

- 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”

5-mile run @ RPE 2-3

30 seconds of each:

- Standing Hamstring Stretch
- High Dragon Stretch
- Sitting Hamstring Stretch
- Seated Groin Stretch
- Cobra Stretch
- Leg-Over Stretch

- While standing, keep both heals together, knees slightly bent.
- Bend forward at the waist and attempt to reach your toes.

Standing hamstring stretch

- Staring from a kneeling position, place both palms at the raised knee, then lean forward keeping the back straight and core tight.

High dragon stretch (left)

High dragon stretch

- With one leg fully extended and one bend inward at a 90 degree angle for stability.
- Reach toward the foot of the extended leg for stretch.

Seated hamstring stretch (left)

Seated hamstring stretch (right)

- While seated, bring the bottoms of both feet together in front of you.
- Pull the feet close in towards the body for stretch.

Seated groin stretch

- Begin by lying on the floor with your elbows extended and chest up 
- Press through hands, bring hips to the ceiling with legs as straight as possible

Cobra

- While laying down, keep hands out to sides. 

- Pull one legs over with the opposite hand, just under the knee.

- Stretch should be felt in the lower back.

Leg over stretch

Cool-down “A”

W6/D6 - 5 Mile Run (**PHASE 2 ENDS)

It wasn't impossible, but it definitely hurt in a good way. I'm excited for what's next

Scott

Chris

W1/D1 - Leg Day (**BEGIN PHASE 1)

Ivan

Jaime

I hit failure so many times today I laughed. I'm smoked

Ryan

W1/D2 - Chest Day

I've hit total failure everday during the supersets. Huge pump today!

Will

Great workout!  Just challenging enough without being too much.

W1/D3 - Back & Biceps

I was going to try to put this as my cardio before my lifting session to be an alpha chad but I just couldn’t do it, kudos if you can try this

Feels like I want pushing hard enough but the 400’s got me

Gabe

Thank God for my Garmin. I wish I had a track I could hop on to do these work outs but running around my local park hills and all will just help. Good cold wet run in the rain today

W1/D4 - Sprints Pyramid

Jack Banducci

James

W1/D5 - Shoulders

Reached muscle failure and a sick pump 😎

Sean

W1/D6 - Arms

W1/D7 - REST, REST, REST!!

I feel my lower back now.  Good workout!  I definitely challenged myself on that one, especially with the squat and deadlift.

Mark

I pushed it harder here in week 2. This program has totally changed my repscheme and weights. Felt good to push hard, may not be able to run hard later but I think a good recovery run will do me well or I may not be able to walk tomorrow!

daniel

W2/D1 - Leg Day

It's was a good burn.  I could barely do any of the last superset by the end.

I recommend changing the close grip chest press to another exercise. Perhaps cable pulls for chest

W2/D2 - Chest Day

W2/D3 - Back & Biceps

Erika

W2/D4 - Cardio Focus

Great workout. Swapped machine fly for cables since my gym lacks that machine.

Donovan

W2/D5 - Shoulders

Love the pump arms are toasted and shaking

David

W2/D6 - Arms

W2/D7 - REST, REST, REST!!

W3/D1 - Leg Day

Ive hit total failure on this work out every week. I end up having to go to my knees for the decline pushups after the dip at the end

W3/D2 - Chest Day

Arms are shaking as I type this. Great feeling!

Ferdinand Peelen

W3/D3 - Back & Biceps

W3/D4 - Sprints Pyramid

Fantastic! Sticking with the build programme till the end...

W3/D5 - Shoulders

Great programme. Happy to get phase 1 done!

W3/D6 - Arms (**END PHASE 1)

W3/D7 - REST, REST, REST!!

New super set was hard but I made it through my 4th round of dips before hitting failure on them!

W4/D1 - Chest (**BEGIN PHASE 2)

My legs were cooked afterwards, great workout 🔥

Carlos

King of the Yard baby. That left me feeling King of the Yard

W4/D2 - Lower Body

The cable raises roasted me right off the bat, felt the burn all the way through

W4/D3 - Shoulders

Solid trusted super value!
Like the shorter session format!

W4/D4 - Back & Biceps

Starting to feel a big difference. 🔥💯

Joseph

W4/D5 - Arms Day

Tried to hold race pace for the intervals and just jogged the rest periods

W4/D6 - 400m, 800m, 100m Sprints

W4/D7 - REST, REST, REST!!

Shelby

W5/D1 - Chest

The first super set makes me contemplate life choices, hard. But I love it

W5/D2 - Lower Body

W5/D3 - Shoulders

Amazing as ever. Working my way through every single rep of the Build programme. It'll take as long as it takes but I'm getting it done 👊

W6/D6 - 5 Mile Run (**PHASE 2 ENDS)

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