Thursday- Outdoor Workout 8/08/2024

FitneSS

Running warm up

Part A: Run Progression

• 200m Run every 2 minutes for 8 sets

• Goal: MAX SUSTAINABLE effort throughout. Aim to be 2-3 seconds faster per 200m compared to the test from July 15th. Focus on maintaining a steady pace with minimal drop-off.

• Note: If your performance drops by more than 10%, reduce the number of sets and run at an easy pace for 10-15 minutes.

Part B: Ruck Progression

• 60-minute Ruck with 16kg (35lbs) for max distance

• Goal: Cover the maximum distance possible within the time limit.

Competition