Run Program: Workout #10
This program has been specifically designed to coincide with your run training plan, weekly workouts will progress throughout the weeks. The first few weeks are basic movements to build a foundation, as it will then progress to more multi-planar, advanced, single limb exercises. Progress as you are comfortable, providing feedback to your coach as needed or contacting Triplex Training with any questions specific to strength training (info@triplextraining.com). You may have a rest week, or down week that Coach Susan will explain in your schedule, you may have limited strength workouts that week.
Warmup: 5-15 min of light cardio to increase HR, as well as dynamic stretches to prepare yourself for ST session.
Workout: 8 exercises, complete 1:00 of each exercise with a :30 Rest Interval. Follow the exercises in the order listed and go through 3 complete rounds.
Cooldown: Light stretching/foam roll…
Total Time: 50:00
#1
As many reps in one minute as possible. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.
#2
As many punches in one minute as possible. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.
#3
As many reps in one minute as possible. Increase speed as you improve, while maintaining quality form.
#4
As many reps in one minute as possible. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.
#5
As many push-ups in one minute as possible. Increase speed as you improve, while maintaining quality form.
#6
Hold for one minute while maintaining quality form. Drop to your knees if you have to.
#7
As many squats in one minute as possible. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.
#8
As many bridges in one minute as possible. Increase speed as you improve, while maintaining quality form.