Bell House Fitness – Home Gym

10.18.22 (Time)

EQUIPMENT

3 rounds for time:

300-m run

:30 rest

200-m run

:30 rest

100-m run

:30 rest

BODYWEIGHT

Same as equipment option.

WORKOUT NOTES

100-m in less than :30, 200-m in less than 1:00, 300-m in less than 1:30.

Simple monostroctural conditioning workout with higher demands.

Reduce the 200-m to what you can complete in a :20 hard run during the warm-up. Then, double and triple that distance for the 200 and 300-m runs.

WARM-UP

1 set:

3:00 jog

10 single-leg calf raises/leg

30 walking toe steps

30 walking heel steps

10 walking samson stretch lunges

50-ft bunny hop

50-ft carioca/direction

50-ft high knees

50-ft butt kicker

200-m run

Every 1:30 for 3 sets:

100-m run

– Increase the pace of the run each set.

ACCESSORY

3 sets:

25 weighted sit-ups

15 banded side-steps (left)

15 banded side-steps (right)

STRETCHING

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves