Name: Playbook - Jill Griffiths - HYBRID running/strength workout
Uploaded: 2023-12-18T20:43:48.387Z
Duration: 90 min
Description: HYBRID running/strength workout

Use this workout to push your endurance and challenge your strength. 

Adjust the running distance to:
.25
.50
.75
Or
1 mile

***This workout is excellent training for a Spartan, Dekafit or Hyrox race!

After a 3 minutes cardio warm up, complete this workout for time.

Running tips!
1609 meters = 1 mile (the app only lets me enter meters)

To shorten the time of this workout adjust the run to the following options:   .25, .50, or .75 of a mile.

Running (1 mile)

Slow and easy for warm up.

Speed up the pace for timed workouts!

Don’t have a ski erg? 
Run 2-3 minutes = 500 ski erg meters
Rower 2-3 minutes = 500 ski erg meters
Bike 3-4 minutes = 500 ski erg meters

Ski erg

- Begin by standing tall with RAM on the muscle part of your back not your neck.
- One foot steps back to reverse lunge, with knee touching the floor. 
- Stand back up, and make sure bodynreturns to upright position.

Reverse lunge RAM

With dumbbells in hands step sideways over the bench and back.

Weighted bench step overs

Start lying down with feet in butterfly position and wall ball in hands above the head.

Sit up and bring the wall ball in between you feet to touch the ground.
Lower back down and wall ball touches the ground above your head. 

Repeat

Wall ball sit ups

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmer carry

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

Leg are wide.
Toes pointing to the corners of the room.
As you lower down, knees follow direction of toes.
Keep your chest high as you lower down and core engaged. 
Don’t rush the movement.

HYBRID running/strength workout

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