VO2 Max Run Intervals at Lakewood HS Track
*Meet at the gym and jog over together
20 Minute AMRAP:
200 meter Sprint
200 meter Recovery Jog/Walk
Mobility: IT Band Foam Rolling & World’s Greatest IT Band Stretch (2 x 30 secs per side)
7 Minute AMRAP:
2 Squat Cleans (135/95)
2 Split Jerks (135/95)
200 meter Sprint
*Rest 5 minutes
7 Minute AMRAP:
25 Double Unders
5 Burpee Bar Muscle-ups
Mobility: PNF Calf Stretches and Calf Foam Rolling
30 Minute AMRAP:
Ball Slam Complex: 50 meter behind the back tosses, 10 ball slams, 50 meter sprint (30/20)
10 Box Jumps (30/24)
10 Wall Ball Shots (20/14)
10 Calorie Row
Mobility: Elevated Pigeon Stretch: 2-5 minutes per side
Run 1 mile at an aerobic pace
3 Rounds of 1:1 (1 Min Work:1 Min Rest)
Kb Swings for max reps (50/35)
Squats for max reps
Hand Release Burpees
Mobility: Couch Hold for 2 minutes per leg and Ankle Mobility for 3 minutes
12 Minute AMRAP:
6 Strict Pull-ups
8 Strict Toes to Bar
10 Jumping Lunges
20 Sit-ups
Inverse Tabata (10” work, 20” rest)
Alternate between:
Top of the Ring Dip Hold
Bottom of the Ring Dip Hold
*Rest for one minute
Inverse Tabata (10” work, 20” rest)
Alternate between:
Bar Hang Hold with Knees Up
Parallel Squat Hold
Mobility: Lat Hang from pull-up bar. 5 deep breaths = 1 rep. Do 3 to 5 reps.
Deadlift
6-6-6-6
(70% of 1RM)
12 Minute AMRAP:
12 Deadlift (95/65)
10 Power Snatch (95/65)
8 Push-ups
Mobility: “Shoulder Fix” for 5 minutes
Back Squat
10-10-10
“Thruster Nancy”
Complete 5 Rounds for Time:
400 meter Run
15 Thrusters (95/65)
*20 Minute Time Cap
Mobility: AIS Banded Stretches: Straight-leg Hamstring, IT Band/Glute and Quad/Hip
“Eva”
Complete 5 Rounds for Time:
800 meter Run
30 Kb Swings (70/50)
30 Pull-ups
Complete 3 Rounds for Time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)