Running with Chief

Warm-Up

*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

Running with the “Chief”

3 minutes:

Run 100m then max reps of:

-3 Power cleans (95/135)

-6 Push-ups

-9 Air squats

*Rest 1 minute in between each 3 minute interval

Stimulus Goal:

Why Do This Workout?  Improve your full body power output and upper body pushing capacity with the push ups. 

Duration and Feel: Push the pace hard but consistently for 3 minutes of work. Get 3 or more rounds of chief each round of 3 minutes work.

Specific warm-up focus: Power clean technique, transitions, and push up techniques. 

Scaling Options: Lighter weight on the BB for power cleans. Go to knee push ups or push ups in the rack.

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

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

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

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