Name: Playbook - Nick Bare - W3/D1 - Push Strength + Run
Uploaded: 2023-07-12T03:07:30.542Z
Duration: 45 min
Description: W3/D1 - Push Strength + Run

Casey Guerrero

Nasty chest pump. Medicine ball pushups destroy me by the end

Bryce

Richard

Vince

Great workout! Couldn’t do 6x25 so I broke the last 2 sets of 25 into sets of 10 but I got it done!

Caleb Winebrenner

alternative for handstand pushups please!

Samantha

These workouts are changing my running in so many ways!! Thanks 🙏 leaner stronger faster!!

Chantal

- Pushups 6 x 25
- Dumbbell bench press 3 x 12
- Overhead barbell press 5 x 5 
- Dips 3 x 15 
- Tricep extensions 3 x 15
- Medicine ball pushups  4 x 20 
- Hand stand pushups 4 x amrap ( as many reps as possible)
- Complete 4 miles at an easy pace (RPE 3-4) (Zone 2-3)

Push Up

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

- Hold the bar right above your chest
- Press the bar over your head engaging your shoulders
- Press until you reach full extension 
- Come down in a controlled motion keeping your core engaged

Barbell Overhead Press

- Hold the bar with your arms extended
- Bend at the elbows bringing your body down 
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Bodyweight Dips Gym

- Hold the dumbbell in one hand with your pinky facing up
- Extend your arm engaging your tricep
- Reach full extension and reverse the motion to come back
- Keep your core tight

DB Tricep Extension

-Start in pushup position with your hands on a med ball.
-Lower yourself down to the ball while keeping your elbows at your sides.
-Press away from the ball to full arm extension.
-Repeat

Medicine ball pushups

- Face a wall in a standing position
- Kick your feet up so you're in a handstand position against a wall
- Squeeze your abs, glutes and thigh muscles
- Lower yourself toward the ground as far as possible
- Push back up and repeat

Handstand Push-Ups ( as many reps as possible each set )

4.0 mi Jog

Running

W3/D1 - Push Strength + Run

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.

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!

Fernando

W2/D2 - Ruck + Core

Matthew

W2/D3 - Pull Strength

Have specific motions or stretches that’ll compliment the overall program

Nathan

Thad

Broc

W2/D4 - Dedicated Mobility

Chest and back felt fatigued this time. But nice wod

Lauren

W2/D5 - Run + Bodyweight Movements

Nice leg day felt stronger. Burpees still destroyed me, needs work.

Cardios improving, burpees still killer always

Killer finish w/the 100Burpees Single digits here we come!!!

Andres

W2/D6 - Lower Body Strength

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

W2/D7 - Run + Core

Josh

The length of the workout said 60 min but the ruck by itself was paced at 70 min. Just a heads up

Michael

W3/D2 - Ruck + Core

W3/D3 - Pull Strength

W3/D4 - Dedicated Mobility

Derek

W3/D5 - Run + Bodyweight Movements

Minor changes, yet made it intense. Burpees still killed me but the movement seemed easier.

Liam

W3/D6 - Lower Body Strength

Substitute for decline sit-ups if I don’t have the equipment

The interval training was fu*#*kd up !! 🤮 love it !

W3/D7 - Run + Core

a whole day full of chest and trice cramps🫡😅

Yasien

Felt strong on the run. Cardio is definitely improving.

Tyler

W4/D1 - Push Strength + Run

W4/D2 - Ruck + Core

Great workout. I had to stop for 2 weeks due to me being in the field but overall it was challenging

Tyshaun

W4/D3 - Pull Strength

W4/D4 - Dedicated Mobility

Very nice wod
Broke it up 
5rds
1 mile
1min pushups
1min air squats
1 min Pullups

W4/D5 - Run + Bodyweight Movements

W4/D6 - Lower Body Strength

W4/D7 - Run + Core

Great workout! Only did a 5k since my legs were feeling tight and I don’t wanna over do it before my 7 mile ruck tomorrow!

Haven’t decided if I love you or I hate u! 😉 either way we are getting it ✅ done!!

W5/D1 - Push Strength + Run

W5/D2 - Ruck + Core

Brady

W5/D3 - Pull Strength

W5/D4 - Dedicated Mobility

Got 9 rounds complete in 20:00. Great, great challenge after a 4 mile run

W5/D5 - Run + Bodyweight Movements

Very nice workout. Superset pumped the legs. Airsquats blew up legs too

W5/D6 - Lower Body Strength

W5/D7 - Run + Core

Nice workout. Felt stronger than last time.

Workouts are a bit too difficult. 5x5 at 85% is hard enough, supersetting with push-ups is extremely difficult. I had to break up sets of push-ups and reduce weight on bench. I am considered a very fit individual.

W3/D1 - Push Strength + Run

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