General Warm Up (5-12)
100m Easy Jog
then…
10 Forward Leg Swings (each side)
10 Side to Side Leg Swings (each side)
25’ Tip Toe Walk
25’ Heels Only Walk
25′ Hamstring Scoops
25’ Quad Stretch
25′ Open the Gate
25′ Close the Gate
25′ High Knees
25′ Butt Kickers
50′ Side Shuffle
50′ Karaoke
100′ Jog/Back Pedal (run 25′ and back pedal 25′)
then…
100m Moderate Run
Specific Warm Up (12-18)
Devil Press:
5 DB Deadlift (each arm)
5 DB Hang High Pull (each arm)
5 DB Hang Snatch (each arm)
2 Devil Press (each arm)
+
10/7 Calorie Bike (hard)
10/7 Calorie Row (hard)
DB hang high pull:
RX (20-50)
Every 10:00 x 3 sets
400m Run
20/15 Cal Bike
24 S.Arm Devil press (50/35lb.)
400m Run
20/15 Cal Row
Goal: Sub 8:30 rounds
Intermediate
Every 10:00 x 3 sets
400m Run
15/12 Cal Bike
24 S.Arm Devil press (35/20b.)
400m Run
15/12 Cal Row
Baseline
Every 10:00 x 3 sets
200m Run
10/7 Cal Bike
16 S.Arm Devil press (15/10b.)
200m Run
10/7 Cal Row
(54-60)
3 rounds:
1:00 on/ 1:00 off
Max Pushups
(0-5)
Today is all about long, steady effort. Every 10 minutes, a new interval begins—treat each one like its own workout. Your score will be your slowest interval, so pacing and self-awareness are key from the start.
Push hard enough in the first round to stay competitive, but avoid going out too hot and falling off later. Aim for consistent efforts across all intervals.
Scale the run, bike, or row distances to hit the intended time window, and adjust the devil press reps or weight as needed to maintain that steady pace.