Name: Playbook - Nick Bare - W1/D3 Block 1 - Fartlek Run + Bodyweight Strength
Uploaded: 2023-11-29T11:31:25.993Z
Duration: 60 min
Description: W1/D3 Block 1 - Fartlek Run + Bodyweight Strength

Sean

Ivan

Brutal. Did 6 miles
10x15 pushups 
Latpulldown instead

Casey Guerrero

Tyler

Switched up the run for rowing intervals. 1min fast (sub-2min/500m pace), 1min rest. 10 rounds. 

Had to cut short (only finished 5 rounds) due to time constraints.

Brian Leigh

Was hard after run to hit those pushups and pull-ups but so good getting them doe.

Matthew

Sean McSpirit

Definitely cannot do 150 pushups and 60 pull ups in a row. But spaced out yes

Anthony

Ubonrath

Used the app in-built feature for tracking the run as unable to find alternate for the fartlek intervals. One issue with the running part is that there is no audio prompt for the next set so I had to look at the screen every now and then to make sure that I am doing the correct jog, sprint or run part of the fartlek session. No issue with the bodyweight strength session. Managed to complete it in 15 mins by alternating between 6 pullups and 15 pushups in order to complete the whole BW session.

Agha Arsallah

Ended up getting to eight miles in Fartlek workout

Mikey Hyatt

Couldn’t get to 7 miles yet, but got in 4.5 
Great workout!

Twain

Nick

Timothy

Angel

Fernando Llergo

Conner

Chris

Will

Alan

Pull Ups were programmed 2 days in a row. I substituted inverted rows for pull ups.

Parker

Jimmy

Show a way to select the beginner option so you can track the different distances prescribed for each level of athlete.

Kevin

Fernando Mantovani

Ryan

Weird how the 2 minutes easy goes by so much faster than 2 minutes hard 😅

Matt

Jared

This was awesome. Passed the time by very quickly and the Bodyweight workout felt like a challenge

James

Brice Jenkins

Frederick Giroux

Was a good “rest workout.” I wanted to turn this into a MURPH challenge but followed the program. Good thing I didn’t was pretty sore from the previous days.

Josh

I almost had to camp at the gym to get those 60 pull ups done 🙈

Steve

Run kicked my ass. Eventually will get better.

Mike

Jake

Peyton

Orlando

Shelby

Hard might of went out a bit hot on the first 5x 1on 1 off lol

Lance Cooper

Joey

Gabriel

Jacob

Pretty sore from the last two days.  I had to scale reps.

Shane

Venera

Kyle

Garrett

*WORKOUT 1
Cardio - beginner
- 5 minutes easy pace (warm up)
- 5 x (2 minutes fast + 2 minutes easy)
- 5 minutes easy pace (cool down)

Cardio - intermediate/advanced
- 1 mile warm up
- 5 x (1 minute fast + 1 minute easy)
- 2 x (10 minutes up tempo with 3 minute jog between)
- 5 x (1 minute fast + 1 minute easy)
- 1 mile cool down

*WORKOUT 2
Chest Strength Training
- 150 Push Ups
- 60 Pull Ups

1.0 mi Jog

0.1 mi Sprint

0.1 mi Jog

1.5 mi Run

0.3 mi Jog

Running

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

W1/D3 Block 1 - Fartlek Run + Bodyweight Strength

Noah

Danny

W1/D1 Block 1 - Easy Run + Chest Strength

Only ram 3 miles due to time restraints. Will run more later. Great workout

Roger Snow

W1/D2 Block 1 - Easy Run + Back Strength

First time trying and I feel very good and I will be sore tomorrow haha!, awesome workout👍👍

Daniel

W1/D4 Block 1 - Lower Body Strength

We need to add a little rear delt on that one 😅

Me and my centre partner (rugby) just smashed this

Adam

W1/D5 Block 1 - Easy Run + Shoulders/Arms Strength

First time running for 60min straight in probably 15 years. I covered 5 miles on the treadmill.

Total time: 01:53:23
Avg pace: 7:02/km
Avg Heart Rate: 139 bpm
Focused on my breathing and heart beat to determine the pace.
MAF 180: 144 bpm

W1/D6 Block 1 - Long Run

Much needed getting rest before this 10 miler tomorrow!

Getting much needed rest, stretching, completing sleep, and prepping for the upcoming training week.

Jordon

W1/D7 Block 1 - OFF/RECOVERY

Luke Roberts

Very nice chest day. Felt good. Broke up the 5 miles into 1 mile intervals

W2/D1 Block 1 - Easy Run + Chest Strength

Did bench instead of dead’s. Legs were fried

Nasty back day, the little changes made a difference

W2/D2 Block 1 - Easy Run + Back Strength

First time since high school track doing repeats, felt good!

Keith

Run was rough. Push-up and pull-ups were a great pump. Still working to build my sets up so there are fewer brakes in the set.

W1/D3 Block 1 - Fartlek Run + Bodyweight Strength

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