Name: Playbook - Nick Bare - W2/D4 - Track Workout + Full Body Strength
Uploaded: 2023-07-12T03:07:30.542Z
Duration: 60 min
Description: W2/D4 - Track Workout + Full Body Strength

Hardest workout of the week for sure. Almost did the beginner run but I told myself “go one more” because you know you’re intermediate to advanced

Erin

Jolbb

Jared

Erik

Keith

John

John Spartan

12Swybhowiba07!!

Hammy’s tight had to skip thrusters. I can practice myself ;)

Jakob

richard

Oliver Thomas

Juan

Timothy

Jason

Calvin

This workout was great really helps you understand a proper pace for certain distances

Loved it, do you ever implement dead hangs into your routine at all?

Taine Waerea

Chris

Tristan

Especially good today since I ran right before workout. Thanks!

Carson

Cole

Run wasn’t where I wanted it but we keep grinding

Britt Gaylor

Stephen

Chris Jedding

Robert

Mike Day

Jeffrey

Great to make it today! Not easy, but feeling good to have such a wonderful workout with run and strength!

Jongdeok

David

Andy Cochrane

Matt

David Baek

Rhys

Mark Sosing

Rob Kinsey

Jonathan M Rosario

Ryan Opie

*WORKOUT 1
Cardio - beginner
Threshold - 1 mile warm-up (RPE 3-4) (Zone 2-3), 4 x 800 meter repeats (RPE 6-8) (Zone 4-5) with 1-minute rest in between, 1 mile cool down

Cardio - intermediate/advanced
Threshold - 1.5 mile warm-up (RPE 3-4) (Zone 2-3), 6 x 800 meter repeats (RPE 6-8) (Zone 4-5) with 2 minute jog in between, 1.5 mile cool down

*WORKOUT 2
Strength Training

- Hanging Leg Raises
- Push Up + Pull Up Superset
- Dumbbell Chest Press
- Pendlay Rows
- Walking Dumbbell Lunges
- Hip Thrusters
- Cable Tricep Extensions

1.5 mi Jog

1.0 mi Run

0.2 mi Jog

Running

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

Complete 4 rounds of the following: 25 push ups and as many pull ups as possible. Rest 90 seconds in between each superset.

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

Push Up + Pull Up Superset

Select an appropriate weight for the recommended reps and set up on a free weight bench. Start with the weight perpendicular with your body and in a controlled movement lower the weight to right outside of your chest. Drive through your feet and press the weight back to the starting position.

Dumbbell Chest Press

-Stand with feet shoulder width apart with a barbell in front of you.
-Hinge at the waist with a slight bend in your knees.
-Grab the bar outside shoulder width and row it towards your upper abs.
-Lower the bar back to the ground.
-Repeat

Pendlay Row

* Complete 10 reps for each leg
- Step forward
- Bring your back knee down
- Come down until both legs are at 90 degrees
- Push through your front leg to come up engaging quads and glutes
-  Keep your chest up and core engaged throughout the movement

Walking DB Lunge

- Your upper back should be on a bench and the bar about hip height
- Push through your heels raising your hips off the floor
- Squeeze your glutes at the top
- Come down in controlled motion

Hip Thrusters

- Hold the rope with your palms facing each other
- Extend your arms engaging your triceps
- Come back to the initial position in a controlled motion

Cable Triceps Extension

W2/D4 - Track Workout + Full Body Strength

Nicolas

Louis

W1/D1 - Easy Run + Bench Press Focus (PUSH)

Kelly

Spence

W1/D2 - Deadlift Focus (PULL)

Wow. Cameron really loved this workout. 🤙🏽

Nick

"Easy run" .... wish was hahaha good shit !! 11.2km done ✔️

Shaun Matthews

W1/D3 - Easy Run

Ignacio Rojo

Clay

W1/D4 - Tempo Run + Full Body Strength

Pierre

W1/D5 - METCON (“400” Workout)

W1/D6 - Barbell Squat Focus (LOWER)

Include more mobility exercises to aid in injury prevention or building muscles used for running

W2/D4 - Track Workout + Full Body Strength

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