Today
Full-Body Strength + Compromised Running
push/pull strength · run off stations
Race in
85
days
Breathe. Think. Win.
Readiness
83
GREEN
Session
0/2
blocks done
Week miles
17
deload week
Green — run the session as prescribed. Push the key sets.
Session
Strength
Full-body strength
- Bench press 4 x 6 @ RPE 7.5 · Weighted pull-up 4 x 5
- Romanian deadlift 3 x 8 @ RPE 7 · DB row 3 x 10/side
- Push press 3 x 6 · Farmer hold 3 x 40 s @ 2 x 32 kg
- Rest 2 min on main lifts, 60–90 s on accessories
Stations
Compromised running + stations
- 3 rounds: 400 m row → 400 m run easy, 2 min rest
- Burpee broad jump: 3 x 20 m burpee broad jump, easy
- Wall balls: 5 x 20 wall balls (9 kg), 60 s rest — smooth
Recovery focus
Easy 10 min spin or walk · foam roll · tomorrow is the key day, sleep early.