Name: Playbook - Nick Bare - W5/D7 - Run + Core
Uploaded: 2023-07-12T03:07:30.706Z
Duration: 90 min
Description: W5/D7 - Run + Core

Casey Guerrero

Negative Split Run - Complete a 7 mile run with the first mile being the slowest and the last mile being the fastest. Each mile should be a little bit faster after the previous mile.

- Hanging leg raises 4 x 15 
- Cable crunches 3 x 20
- GHD/Decline sit ups 3 x 20

7.0 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)

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

GHD Decline Sit Ups

W5/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.

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!

W5/D7 - Run + Core

Community

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