Thursday 10/28

Lab rats doing some Rowdy Rowdy Roddicks on Tuesday

300?
Objective: Work Capacity

Warmup:  1 mile run

1) 6 rounds
300m sprint
walk 100m
every 2:30

2) 5 rounds
Leg Blaster
15x pushups
5x pullups

3) 3 rounds
30x situps
30/30 elevated side plank

Comments:
I have never puked from training but the closest I have ever come was doing 300m sprints.  60 seconds of max effort seems to be the wall for most athletes.  Regardless of how far you run once you hit it that mark you're done.  At least that is what I have seen/experienced.  

On the first circuit try to get the 300m run in under a minute.  A decent 400m time for a non-competitve athlete is under 60 seconds.  You see 47's and faster in competitve track athletes.  This is a density format so every 2:30 minutes you'll start a new round.  Walk the remaining 100m around and start when the clock hits 2:30.  No track?  easy.  Run 60 seconds as hard as you can, rest 1:30, repeat 6x.