Name: Playbook - Nick Bare - W3/D3 Block 1 - One Mile Repeats + Bodyweight Strength
Uploaded: 2023-11-29T11:31:26.335Z
Duration: 60 min
Description: W3/D3 Block 1 - One Mile Repeats + Bodyweight Strength

1 miles repeats hit different. Definitely need to pace better!

Brian Leigh

Eli Slipper

Best mile repeats ever. It's all coming together

8:27 warm up 
6:40 repeat
6:40 repeat 
6:40 repeat 
6:40 repeat 
8:27 cool down

Mikey Hyatt

Timothy

Jack

Jimmy

Just got my ass handed to me and this is my 3rd time through this program

Jaden

Roderic

Fotios

Finally noticing a decrease in run times! So happy!

Skylar

Joey

Venera

Michael

Manuel

My cardiovascular still SUCKS but am getting better. Day by day. Let’s go

Brock

Murph did me dirty. My legs felt like cinder blocks 👊🏻

Casey

Luke

First workout back after Covid, the run felt really good, faster pace than I thought I would be able to hold

zak cordisco

The runs are tough.  Have a lot of work to do with regards to cardiovascular fitness and muscular endurance.  But had a good modifies run

Ryan

Assault treadmill for run, 10 supersets of 15 push-ups 6 pull-ups. Amazing workout, what a killer!

Zachary

Nice run, long but felt nice to move with faster pace.

Casey Guerrero

I am still building up to doing one pull-up while the rest are assisted.

Andrew

Jared

thomas cauvet

Time crunch today did 10 RFT of 400 meter row, 15 push-ups, 6 pull-ups

Biggie Chungus 

Treadmill sprint for 20 minutes. 100 push-ups.

Matt

Pull-ups will be the end of me. Nick makes them look effortless. Finished though!

Robert

Body weight workout!! Pushup and pull up simple!!

Javier

Wednesday workouts put me in the pain cave, I love it.

Tanner

6 min miles for each other the repeats 🔥

Jesus

Chest was sore before the workout. Tomorrow will be hell.

Ran the mile repeats at 8 min miles! 🏃‍♂️💨

*WORKOUT 1
Cardio - beginner
- 10 minutes easy pace (warm up)
- 2 x 1 mile at RPE (rate of perceived effort) 8, with 3 minute easy jog between
- 5 minutes easy pace (cool down)

Cardio - intermediate/advanced
- 1 mile warm up
- 4 x 1 mile at RPE (rate of perceived effort) 8, with 3 minute easy job between
- 1 mile cool down

*WORKOUT 2
Chest Strength Training
- 150 Push Ups
- 60 Pull Ups

1.0 mi Jog

1.0 mi Sprint

0.2 mi Jog

Running

- 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

- 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

W3/D3 Block 1 - One Mile Repeats + Bodyweight Strength

Noah

Ivan

Danny

W1/D1 Block 1 - Easy Run + Chest Strength

Only ram 3 miles due to time restraints. Will run more later. Great workout

Sean

Roger Snow

W1/D2 Block 1 - Easy Run + Back Strength

Brutal. Did 6 miles
10x15 pushups 
Latpulldown instead

W1/D3 Block 1 - Fartlek Run + Bodyweight Strength

First time trying and I feel very good and I will be sore tomorrow haha!, awesome workout👍👍

Daniel

W1/D4 Block 1 - Lower Body Strength

We need to add a little rear delt on that one 😅

Me and my centre partner (rugby) just smashed this

Adam

W1/D5 Block 1 - Easy Run + Shoulders/Arms Strength

First time running for 60min straight in probably 15 years. I covered 5 miles on the treadmill.

Total time: 01:53:23
Avg pace: 7:02/km
Avg Heart Rate: 139 bpm
Focused on my breathing and heart beat to determine the pace.
MAF 180: 144 bpm

Agha Arsallah

W1/D6 Block 1 - Long Run

Much needed getting rest before this 10 miler tomorrow!

Matthew

Getting much needed rest, stretching, completing sleep, and prepping for the upcoming training week.

Jordon

W1/D7 Block 1 - OFF/RECOVERY

Luke Roberts

Very nice chest day. Felt good. Broke up the 5 miles into 1 mile intervals

Jake

W2/D1 Block 1 - Easy Run + Chest Strength

Did bench instead of dead’s. Legs were fried

Nasty back day, the little changes made a difference

W2/D2 Block 1 - Easy Run + Back Strength

First time since high school track doing repeats, felt good!

Keith

Run was rough. Push-up and pull-ups were a great pump. Still working to build my sets up so there are fewer brakes in the set.

W3/D3 Block 1 - One Mile Repeats + Bodyweight Strength

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