5 x 400m Run on 4:00, for Time and Consistency
Each run is for time (start and end under the clock). Goal is to find a strong pace (75%+ effort), but one that you keep as consistent as possible across all 5 runs (i.e., as little deviation as possible).
Enter your SLOWEST time as your score. Perform a 2-burpee penalty for every second that your fastest and slowest runs deviated, and indicate # of burpees performed to comments.
(Example: If your runs ranged from 1:33 to 1:45, enter 1:33 as your score and perform 24 burpees as your penalty)
Enter Rx+ if you deviated 0-5 seconds
Enter Rx if you deviated 6-10 seconds
AMRAP 6 minutes:
5 Deadlifts (225/155)
5 Toes to Bar
Cash-Out / Cool Down
6-Minute Hamstring & Glute Recovery
A) 2 x 1:00 Weighted Forward Fold:
Holding a moderate weight kettlebell, stand with one foot each on two boxes, old racks (at front of gym), or stacked plates (up to 2 ft. apart). Bend forward and let the weight of the KB sink you into the pose – legs stay straight but knees are not locked. Hold for 1 minute. Rest and repeat.
B) PNF Hamstring Stretch with partner or band (1 min/side)
C) Pigeon Pose (1 min/side)