Help keep your group healthy and happy!
10
-
minutes warming up
27
-
30
minutes working out
At first glance, this workout may seem like a 🍰, but read it again and you'll realize that this workout will really test your endurance. This workout is focused on the 400s, find a pace that is challenging, but still very manageable. Keep the pace consistent, this is going to be a long one!
Do this workout live with an attentive and entertaining coach!
Outside Version:
3 Rounds
400-m, Moderate-hard pace
100-m, Easy/Walk
Rest 2-min.
Repeat (the whole thing) 3x.
Inside Version:
3 Rounds
2-min. High Knees
30-sec. of Toe Taps
Rest 2-min.
3 Rounds
2-min. Jogging Lateral High Knees
30-sec. of Speed Skaters
Rest 2-min.
3 Rounds
2-min. Tuck Jumps
30-sec. of Side Shuffle
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Run/Bike/Row
Options: Row 500-m Mod-hard 125-m Easy, Bike 0.75 mi Mod-hard 0.2 mi easy.
💪/🤰 adjust to 200-m Moderate + 200-m Easy.
Inside Version
Options: instead of jogging or jumping, perform each movement at a slower, marching/stepping pace.
💪/🤰 perform only 1-min. Instead of 2-min. on each interval —> sub in a Standing Single-leg Raise for Tuck Jumps.
Have a question? Chat with your coach.
📍 400s and 100s routes mapped out.
8 min. AMRAP
100m Jog (or 30 sec. jog in place)
24 High Knees, total
24 Butt Kickers, total
24 Side Shuffles, each direction
8 Spiderman Stretches, total
8 Inchworms
8 Standing Figure 4 Stretches, total
Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg
10
-
minutes warming up
27
-
30
minutes working out
At first glance, this workout may seem like a 🍰, but read it again and you'll realize that this workout will really test your endurance. This workout is focused on the 400s, find a pace that is challenging, but still very manageable. Keep the pace consistent, this is going to be a long one!
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Running Drills
Jumping Movements
Jumping Movements
Jumping Movements
Jumping Movements
Running Drills
