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Day 20: Calisthenic Endurance & Run Intervals

Recruit School Physical Training Preparation Plan

Day 20: Calisthenic Endurance & Run Intervals

Warmup:

4 rounds of:

  • 5 x push-ups
  • 5 x air squats
  • 5 x sit-ups
  • 5 x lunges
  • Run 100 m

Training:

  1. 5 rounds, for time:
    • 25% max rep burpees
    • 25% max rep sit-ups
    • 25% max rep box jumps
    • 25% max HR push-ups
    • 25% max rep jump lunges
    • Rest 30 seconds
  2. 1 round of:
    • 800 m run
    • 1:1 work-to-rest ratio (if the run took 3.5 minutes to complete, rest for 3.5 minutes, then start on the 400 m runs)
  3. 4 rounds of:
    • 400 m run
    • 1:2 work-to-rest ratio

Note: Run as fast as possible but at a pace you can repeat for all the prescribed rounds. 

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