1 Mile Run and 3 Rounds


*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 400m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


New Fit2Live Standard warm-up +10 second single leg hip bridge


1 Mile Baseline Test

Rollout legs when you return

2k row in place of 1 mile run for anyone not able to run

*Record 1 mile times in Beyond the Whiteboard after class


3 rounds for time of:

  • 6 Deadlifts,
  • 6 Hang Power Clean,
  • 6 Push Jerks (95/135)
  • 12 Burpee + Step-ups (24/20)


Stimulus Goal:

Why Do This Workout?

To improve our cardio respiratory endurance and to know that we can outrun the zombies (up to a mile in distance of course).

We’ll balance out the cardio with a short and sweet explosive strength workout for time.

Lightning and thunder, the best of both worlds.

Duration and Feel: Do what you can in the 1 mile run. Try to finish under 12 minutes. Goal for the 3 rounds is between 6-9 minutes. The barbell complex should take between 60-90 seconds, the burpee step-ups should take between 60-90 seconds. Try to hang on to that pace and you’ll hit the stimulus goal.

BB Weight: Should feel light for deadlifts, moderate for hang power cleans and a little heavy for jerks. Try to go unbroken in each round and “recover” on the burpee step-ups, it won’t be easy but it will be worth it.

Specific warm-up focus: New Fit2Live warm-up and 1 mile run then barbell complex overview and warm-up.

Scaling Options: Row a 2k or Bike a 4k if no running. Lighter weight on barbell.


6 Tips for a Healthy Summer

As the weather gets warmer our thoughts turn to summer and all the activities that are much more pleasant to do in the warmer months

Why You Need A Gym Buddy

If you’re a busy person you may be prioritizing rest more than movement to recover from your workday. This can lead to making excuses as


Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Fit2Live