Eddie working through the Military Athlete Lab Rat session during an "unload" week.
10rds
400m run
5x Mr. Spectacular
Over time I noticed sometimes we get a little too wrapped up in "cool" programming. My partner and I would go back and forth about the tiniest of details in the daily sessions. 100m vs 200m etc. To get fit you don't have to get all geeky about shit. Just keep it simple and keep it hard.
You want to be a work capacity beast? Do heavy thrusters into hard sprints. I believe this could be the best bank for the buck when it comes to metabolic conditioning. No matter how strong you are, if you apply the right effort you will get owned again and again by this session design.
One of my favorites.........
5rds for time
10x Thrusters at 115lbs
400m sprint
Change loads, volume, and distance accordingly.