Runner Home Strength2
Runner Home Strength2
Runner Home Strength2
WORK: EMOM: every minute on the minute, for 25 minutes FOR TIME: 4 ROUNDS, FOR TIME: R/L = 2 *goal: beat last week’s time*
1: 12 burpees to 6” target •40 push-ups •10 front rack reverse lunge (hold any object)
2: 18 single leg squat to bench (R/L = 2; alternate legs) •70 walking lunges (R/L = 2) •10 single leg jumps (stick landing 5 seconds)
3: 10 single leg deadlift with overhead press (use any heavy object •40 jump squats •200 meter run, or run up/down a set of stairs 2x
available, R/L = 2 reps ) •90 step ups (R/L = 2, hold weight if able) •20 burpees
4: 15 overhead walking lunges (R/L = 2) •40 lunge jumps (R/L = 2) •30 RDL’s (hold a bag full of heavy books or any object)
5: single leg line hops: 25 seconds forward/backward each leg •70 single leg deadlifts (switch legs halfway) •30 air squats
•40 plank jacks
ACCESSORY: •Max reps single leg calf raises x2 sets • Slow bear crawl x15 each side • Max reps single leg calf raises x2 sets
•Bulgarian split squat 4x12 each side (hold weight if able) • Plank to side plank x7 each side • Runner press 2x12 each side (hold any heavy object)
•Max reps hip hikes off step x2 sets • Max reps abduction in side plank x2 sets each • Single leg squat to bench 3x8 each side
•Plank with hip extension 3 x 12 each side • Max reps advanced clamshell x2 sets (modification: traditional clamshell) • Plank row (renegade row) 3x7 each side (no weight or any available object)
•Figure 4 bridge 2x30 each side • Figure 4 bridge 2x30 each side