Name: Playbook - Nick Bare - W2/D7 Block 1 - Long Run + GO ONE MORE DAILY
Uploaded: 2023-11-29T11:31:26.216Z
Duration: 90 min
Description: W2/D7 Block 1 - Long Run + GO ONE MORE DAILY

Nice long run 18 km just under 2 hours 💪(happy enough)

Steve

Jack

Ran 12 
9:56
9:33

8:39 8:36 8:34

9:33, 9:44

7:42,7:46,7:33 (go one more)

9:27,9:31

Nau 

Jorge

Taylor Young

Matt

Neil

Much better breaking it up. After every run session I did a wod 2 excercise. But this still was long and tuff

Casey Guerrero

Gooooood for during my study time for my finals

Zydan

Enjoyed this 11 miler gave me some actual structure instead of going all out the whole time

Andy

Just gotta keep going🔥 Longest I’ve ever ran and worth it

Aidan Gauna

Awesome run easy runs are getting faster!!!

Ulysses

Justin

Run was awesome! Trying to get that HR lower

Jacob

Peter

Nathan

Brendan

Include a cycling distance for those of us who can’t run!

Adam

Luis

I think you should come up with modified versions of each exercise for those who are beginners. A brand new person is not going to be able to.run 7 Miles etc and it can become overwhelming for then.

Todd

Finished the GO ONE MORE in 20. Felt really good on push and pulls.

Kevin

Ross

Levi

Javier

Love the go one more. Also congrats on the sub3

Flick

Cooper

Crushed it. Felt real strong on pulls ups and push ups. Core still needs work. 12 min.

*WORKOUT 1
Easy run - Complete 11 miles as follows:

- 2 miles easy
- 3 miles marathon pace
- 2 miles easy
- 2 miles half-marathon pace 
- 2 miles easy

(refer to MAF 180 Formula within “insights”)

*WORKOUT 2
“GO ONE MORE” Daily
- 4 x 20 hanging leg raises
- 4 x 15 GHD sit ups
- 4 x 10 pull ups
- 4 x 25 push ups
- 4 x 20 core pulse ups

11.0 mi Jog

Running

This is the signature “GO ONE MORE” daily workout that can be completed everyday (on top of other training) in 15-20 minutes.

The workout consists of:

- 4 x 20 hanging leg raises
- 4 x 15 GHD sit ups
- 4 x 10 pull ups
- 4 x 25 push ups
- 4 x 20 core pulse ups

- 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

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

- 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

- 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 by laying on the floor 
- Raise your torso and legs off the floor
- Reach towards your feet
- Return to the initial position 
- Keep your core engaged

Core Pulse Ups

“GO ONE MORE” Daily

W2/D7 Block 1 - Long Run + GO ONE MORE DAILY

Kemal

First one is the toughest, I believe it will get easier💪🏾

Muhammad Ilham

To hard. Good but I need to improve a lot! Lets goooo

André

W1/D1 Block 1 - Chest Strength, Core + Easy Run

I don't think I can do the training + running 8kl in 60 min,but so far I love it

Fabian

Russell

Ryan

W1/D2 Block 1 - Back Strength + Easy Run

Eli Slipper

Chad

W1/D3 Block 1 - Lower Body Strength, Core + Tempo Run

Andres

W1/D4 Block 1 - Upper Body Hypertrophy

Darwin Guevara

W1/D5 Block 1 - METCON + Easy Run

Andrew Ochoa

Really nice to have some focus on mobility!

W1/D6 Block 1 - Dedicated mobility

Adriana

Was a rainy day but grind through it 💪👊

W1/D7 Block 1 - Long Run + GO ONE MORE DAILY

Sarah

W2/D1 Block 1 - Chest Strength, Core + Easy Run

W2/D2 Block 1 - Back Strength + Easy Run

Janay 

❤️‍🔥❤️‍🔥❤️‍🔥oh my glutes 🤙🏼🦵🏼

W2/D7 Block 1 - Long Run + GO ONE MORE DAILY

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