Name: Playbook - Nick Bare - W12/D5 - Run + Bodyweight Movements
Uploaded: 2023-07-12T03:07:30.982Z
Duration: 45 min
Description: W12/D5 - Run + Bodyweight Movements

Easy run - Complete 4 miles at an easy pace (RPE 3-4) (Zone 2-3)

25 minute circuit: as many rounds as possible 
- 400m Run 
- 25 Push-ups
- 20 Bodyweight squats
- 10 Pull-ups

4.0 mi Jog

Running

25 minute circuit: as many rounds as possible 
- 400m Run 
- 25 Push-ups
- 20 Bodyweight squats
- 10 Pull-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

- Start with a shoulder-width stance
- Flex at your knees and push your glutes back to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up

Bodyweight Squat

- 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

25 minute amrap (as many rounds as possible)

W12/D5 - Run + Bodyweight Movements

Crazy tough towards the end. Only managed to get 1 handstand push up. I’ve been humbled today

Andrew

Ralph

Very nice workout. Instead of med ball pushups I did Diamond, nasty fatigue.

Casey Guerrero

W1/D1 - Push Strength + Run

Aaron

W1/D2 - Ruck + Core

Absolutely brutal. Could t make it all the way through. Success?

Daniel

W1/D3 - Pull Strength

So necessary, I appreciate this workout for recovery!

Erick Montalvo

buck

W1/D4 - Dedicated Mobility

Greg

Nice wod. Felt better then the last time I did it. But still need to improve.

W1/D5 - Run + Bodyweight Movements

Leah

Nasty workout. Burpees destroyed my shoulders.

W1/D6 - Lower Body Strength

Nice intervals. Felt really good. Nice ab wod.

Theo

W1/D7 - Run + Core

Brutal workout. Medicine ball pushups destroyed me again.

Amazing workout been going good I think this workout definitely helps prep

Chapmen

W2/D1 - Push Strength + Run

Crazy how much the cardio is getting better. Been loving it!

W12/D5 - Run + Bodyweight Movements

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