I decided to call this one the “Dirty Dozen“. I did it this morning on our high school track and I’m thinking about making it part of our pre-season conditioning mix.
The Early Morning View from the Track:
Here’s the DIRTY DOZEN:
12 x 400m RUN @ 5K pace performed like this:
Run 350m @ 5K pace to the Pull-up Bar. Do 8 Wide-Grip, Over-Hand Pull-ups. Jump Off the bar and SPRINT the remaining 50m. Drop and do 25 Push-ups. Rest 1:00-1:15. REPEAT.
DIRTY DOZEN Totals: 96 Pull-ups, 300 Push-ups, 4.8 K Run. Total Time: Less than 1 hour including W/up, Cool-down.
This all-around strength & conditioning work-out combines some work at race pace, core work, and sprint work.
Finish with 800m jog and 4x100m Diagonals in Grass.