Name: Playbook - Nick Bare - W4/D4 - Tempo Workout + Full Body Strength
Uploaded: 2023-07-12T03:07:30.643Z
Duration: 60 min
Description: W4/D4 - Tempo Workout + Full Body Strength

Erik

Nice overall workout. Ran 5.5miles before

Casey Guerrero

Jacob Forrest

12Swybhowiba07!!

Jakob

Ty Burner

Feeling much better than yesterday 🙏🏻

Juan

Ryan Opie

Cole

Handstand push-ups are a bit extreme for my level and was unsure what to replace them with

Maddy

80s on flat bench for 8. No shoulders or core.

Matt

Mark Sosing

Today kicked my ass more them any other day!!!

James

Sort of a medley of lifts. Definitely full body.

Carson

Chris Jedding

Mike Day

Ryan

Jonathan M Rosario

Jongdeok

*WORKOUT 1
Cardio - beginner
Tempo- 1 mile warm-up (RPE 3-4) (Zone 2-3), 2 miles at 5k race pace (RPE 6-8) (Zone 4-5), 1 mile cool down

Cardio - intermediate/advanced
Tempo- 1.5 mile warm-up (RPE 3-4) (Zone 2-3), 3 miles at 5k race pace (RPE 6-8) (Zone 4-5), 1.5 mile cool down

*WORKOUT 2
Strength Training

- Hanging Leg Raises
- Cable Crunches
- Push Up + Pull Up Superset
- Dumbbell Chest Press
- Cable Pulldown
- Walking Dumbbell Lunges
- Cable Pull Through
- Handstand Push Up (AMRAP)

1.5 mi Jog

3.0 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

- Place cable attachment at the highest setting on cable machine.
- Position your body always from the machine with your knees on the ground. 
- Hold the cable attachment by the sides of your head so that your arms are not pulling the weight and your core is being targeted.
- Bring your elbows to your knees or the ground and hold for 2 seconds.

Cable Crunches (Core)

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

Start with cable attachment set at the highest setting. By pulling with your lats and engaging your core, bring the attachment below your hips and contracting your lats. Control the movement back to the starting position.

Cable Pulldown

* 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

This exercise is to target the glutes and hamstrings. Start by walking the rope cable attachment out. Keep your back straight and pull the rope through your legs until standing up straight and holding tension for 2-3 seconds with your glutes.

Cable Pull Throughs

- 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

W4/D4 - Tempo Workout + Full Body Strength

Nicolas

Louis

Jolbb

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

Erin

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

W4/D4 - Tempo Workout + Full Body Strength

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