Name: Playbook - Nick Bare - W2/D7 - Run + Core
Uploaded: 2023-07-12T03:07:30.533Z
Duration: 45 min
Description: W2/D7 - Run + Core

Casey Guerrero

Thought a run after a leg day would hurt me, but a 14 minute 2 mile speaks for itself

Fernando

Good workout! Getting faster and stronger.

Vince

I’m hella sore from legs yesterday this is crazy!!! Legs yesterday then run today and Ruck tomorrow, I’m gonna dead doing my Ruck my legs are already getting sore

Timothy Ching

Back to fast this program and hybrid athlete got me back to sub 6 minute mile thanks team

Brady

Intervals - 1-mile warm-up (RPE 3-4) (Zone 2-3), 2 mile threshold (RPE 6-8) (Zone 4-5), 3 minute rest, 1 mile threshold (RPE 6-8) (Zone 4-5), 1 mile cool down

- Hanging leg raises 4 x 15 
- L-sit 3 x as long as possible 
- GHD/Decline sit ups 3 x 20

1.0 mi Jog

2.0 mi Run

1.0 mi Run

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

-Start with your hands on some parallel bars outside body width.
-Raise your self up off the ground supporting your bodyweight by your arms.
-Raise your legs up so the are parallel to the floor and you are shaped like an L.
-Hold for time

L- sit (hold as long as possible each set )

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

GHD Decline Sit Ups

W2/D7 - Run + Core

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

Andrew

Ralph

I’d say it’s probably too much shoulder work. Fatigue early. I’m 187lbs and about a 52 push up guy gives a bit of perspective where I’m coming from. Like amrap wall push ups 20 reps not realistic at the end of that if your exerting yourself

Chase

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!

W2/D7 - Run + Core

Community

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