Name: Playbook - Nick Bare - W4/D7 - Run + Core
Uploaded: 2023-07-12T03:07:30.638Z
Duration: 45 min
Description: W4/D7 - Run + Core

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

4.0 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

W4/D7 - Run + Core

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.

Casey Guerrero

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

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

Bryce

W3/D1 - Push Strength + Run

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

Richard

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

Caleb Winebrenner

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

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!!

Chantal

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.

Eli Forbes

W6/D1 - Push Strength + Run

W6/D2 - Ruck + Core

Very nice wod. Felt stronger and better than last time.

W6/D3 - Pull Strength

W6/D4 - Dedicated Mobility

Great training session! Good way to build upon reps

Quintin

W6/D5 - Run + Bodyweight Movements

W6/D6 - Lower Body Strength

W6/D7 - Run + Core

Very nice workout. Tuff as always to combine weights & run

W7/D1 - Push Strength + Run

W7/D2 - Ruck + Core

Very nice workout.
Did better and went heavier on some exercises.

Starting to really love deadlifts! Great workout!

W7/D3 - Pull Strength

W7/D4 - Dedicated Mobility

W7/D5 - Run + Bodyweight Movements

W7/D6 - Lower Body Strength

W7/D7 - Run + Core

Nice workout. Didn't feel as strong but still got through it.

Allen

Great workout! Did this after my rpa earlier today!

W4/D7 - Run + Core

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