Name: Playbook - Nick Bare - W1/D4 - Easy Run
Uploaded: 2023-07-12T03:07:30.269Z
Duration: 45 min
Description: W1/D4 - Easy Run

Taylor Young

Casey Guerrero

Epic run this morning. PUSH-UPS, Great way to end the day.

Eric Anthony Hermosillo

Only got thru 50 normally before I had to switch to knee pushups. Good stuff!!

Jessie Allen

eric 

Jack

The run killed me after yesterday’s leg day.

Kevin Turna

Great you got any post run stretch’s you do ??

Chris

Carson

Jesse

Zone 2 is getting a lot better and faster. Just focusing on stride and breathing.

Leonard

Karl Ken

Awesome! First time I’ve ran 3 miles in a year

Tyler

Running after leg day should be illegal 🥵

Nico

Brian

Mike Kenitz

Jonathan

Joey Valenzuela

Magnus

Do you use creatine as part as your routine? Is it beneficial for endurance training ?

Eric Ramirez

Shane Decamp

James Wheeler

Kris Gerken

Jacob Forrest

Jeffrey

Nick Haight

Paul

Workout was short, but definitely kicked my ass this morning

Jimmy

Joel

Ryan Powers

daniel dubois

I love this app brother. You don’t see to many people combining strength and running into a program. My first 3 mile beginner run went great.

Anthony Allocca

Taylor Jurisin

Andrew

Mike13

I felt like today needed a little more—maybe some stability or mobility in the afternoon to go with the 100? I was nervous going into the run (4 days of running in a row usually leaves me dragging), but it felt good. Really loving this plan so far!

Marc

Efren

Michael

I’m training for my marathon! Trying to go sub 3 like you. G1M!!!

Not bad,considering legs were yesterday. Legs got heavy around mile 4, but completed 6.

Gary

Jediel

Martin

4 miles recorded on Strava
100 PU 10x10 after run

Mike M

The run hurt . My body hurt . Push ups had to do 10
At a time and pause or aka die for 30 seconds

Loretta

Did the push ups right after the run. Was a brutal finisher!

Alex

It was Awesome!!! The perfect workout after leg day .. Active recovery

AM:
- My Training: 7 mile aerobic run
RECOMMENDED:
- Beginner: 3 mile aerobic run
- Advanced: 6 mile aerobic run

* Refer to the MAF 180 method within the insights to keep heart rate below max aerobic pace.

PM: 
- 100 push ups

- 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

W1/D4 - Easy Run

Elliot

First day was rough, only 12 more weeks to go. LETS EMRACE IT!!

Eric

W1/D1 - Easy Run + Push/Core Workout

Sierra

Robert

W1/D2 - Easy Run + Pull Workout

Its fun getting back to lifting more after doing the hybrid challenge

W1/D3 - Easy Run + Lower Body/Core Workout

Nick beavon

W1/D5 - Chest/Back/Core Workout

Definitely felt the pump. Incredible workout.

W1/D6 - Long Run + Bodyweight/Core Workout

W1/D7 - OFF/Active Recovery

James santiago

Excellent workout very hard, but very doable. I feel accomplished and excited for the week.

W2/D1 - Easy Run + Push/Core Workout

oscar vasquez

Good back workout ended with a 2 mile run

It was a great workout not overly challenging just enough to get a great pump and I’m feeling super strong on week two compared to week one so excited to see where the next 10 weeks ago

W2/D2 - Easy Run + Pull Workout

Great workout from start to finish the quarter store definitely is hard but you can finish it love this program

W2/D3 - Fartlek Run + Lower Body/Core Workout

Ignacio Rojo

W2/D4 - Easy Run

Blake

W2/D5 - Chest/Back/Core Workout

Good body weight workout! Had to break the circuit up in half but still got it done!

Audrey

W2/D6 - Long Run + Bodyweight/Core Workout

5/5 would recommend 👍🏼

Seriously though. I hate rest days 😩

Robert Tyler

Colten

W2/D7 - OFF/Active Recovery

Great Christmas eve workout. 2.5 miles ☑️

Awesome work out and start to finish. It was a good challenge. I like the beginning warming up the core get your Headspace right for a hard push after great day.

Jolbb

W3/D1 - Easy Run + Push/Core Workout

Jenny

W3/D2 - Easy Run + Pull Workout

John

W3/D3 - 800 meter repeats + Lower Body/Core Workout

3 miles 
100 pushups 
50 pull ups
Shoulder and arm work ✔️

Nice easy day
3 miles.  10x5 Pullups
10x10 pushups

Hamdy

W3/D4 - Easy Run

Relandi De Smidt

W3/D5 - Chest/Back/Core Workout

6 miles 
Lifting complete ☑️ 
New years training day

Johan

W3/D6 - Long Run + Bodyweight/Core Workout

Zachary

W3/D7 - OFF/Active Recovery

Absolutely killer workout loved every moment of it. Completely thrashed at the end. Can’t wait to do tomorrow.

W4/D1 - Easy Run + Push/Core Workout

Great workout loving this every week gets better and better

Hit 305 deadlift haven't done that in a while. Very nice

W4/D2 - Easy Run + Pull Workout

Workout was solid feeling strong working on range of motion a lot lately

W4/D3 - Easy Run + Lower Body/Core Workout

Matt B wod
5rds
5 burpees
10 Pullups
20 wall balls
30 pushups
.25 run
Time: 32:40

Add another 50 pull ups and 200 squats for a Murph to get ready for Memorial Day! 50 mins.

Lucas

W4/D4 - Easy Run

W4/D5 - Chest/Back/Core Workout

Anonymous

Robbie

W4/D6 - Long Run + Bodyweight/Core Workout

One month down!! Loving the results so far!!

Jake Kiser

W4/D7 - OFF/Active Recovery

Holy new PR’s all around, and feel like I still had more left in the tank.  Except my run still sucks nuts.

W5/D1 - Easy Run + Chest/Tricep/Core Workout

W5/D2 - Easy Run + Back/Core Workout

W5/D3 - Lower Body/Easy Run Off

Willy wod
3rds
800m run
5 - 225 squat
200m run
11 Pullups
400m run
12 kb swing (65lb)
Time: 37:37

I made It priority to actually hit the 4 mile mark AND take your advice on the MAF method. I’ve never run 4 miles in my life and focusing on keeping my heart rate where It should be, I felt I could run forever. Thanks for your motivation to GO ONE MORE!

Zach Landing

Bump it up with 50 more pull-ups and 200 squats. #Murph

W5/D4 - Easy Run

W5/D5 - Shoulders/Accessory/Core Workout

Sebastian Ledlow

Change up the body weight circuit each week

Holt

W5/D6 - Long Run + Bodyweight/Core Workout

Jenny Westphal

W5/D7 - OFF/Active Recovery

W6/D1 - Easy Run + Chest/Tricep/Core Workout

Nice back wod. Pullups felt easier and was able to do more reps.

W6/D2 - Easy Run + Back/Core Workout

Brutal leg day. Went up in weight on lunges and destroyed my legs.

W6/D3 - Easy Run + Lower Body/Core Workout

Maximilliano

W6/D4 - Easy Run

Workout was brutal. No running but alot of volume.

W6/D5 - Shoulders/Accessory/Core Workout

Matt

Austin Wilder

W6/D6 - Long Run + Bodyweight/Core Workout

I fell behind on the routine so no rest days for me for awhile 🤣

Jaylen

Blake Inman

W6/D7 - OFF/Active Recovery

Brutal workout. After that second set of pushups the workout was brutal

W7/D1 - Easy Run + Chest/Tricep/Core Workout

Great workout, I’m still pretty sick, so I took it fairly easy today.  Makes me sad.

W7/D2 - Easy Run + Back/Core Workout

Great for you. Shitty for me. Still sick AF, just can’t get over it and get a good workout.

W7/D3 - Track Workout + Lower Body/Core Workout

W7/D4 - Easy Run

This entire program is a great workout! I follow it everyday. I've never felt stronger.

W7/D5 - Chest/Back/Core Workout

Very nice workout. Run felt easier than normal. 7 miles.

Change these up. Shouldn’t be the same thing every week

W7/D6 - Long Run + Bodyweight/Core Workout

W7/D7 - OFF/Active Recovery

Brutal chest day. Second set of pushups destroyed me the rest of the wod

W1/D4 - Easy Run

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