Run and Sled Circuit
Today you alternate running with hard tasks. It builds staying power and calm pacing for carries, pushes, and ball work.
- min
- 62
- blocks
- 3
Settle into a steady groove you can hold for an hour. You should breathe hard but still speak in short sentences; if that slips, ease the run and keep the work smooth.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 400 m | 600 m | 800 m |
| Air Squat | 15 reps | 20 reps | 25 reps |
| Walking Lunge | 20 reps | 30 reps | 40 reps |
| Thoracic Rotation | 16 reps | 20 reps | 24 reps |
| Glute Bridge | 15 reps | 20 reps | 25 reps |
On the rowing machine, take long easy pulls to wake up hips and upper back. In squats and lunges, move full range without rushing.
conditioning
1 rounds for time (cap 48 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Run | 600 m | 800 m | 1000 m |
| Sled Push | 20 m @ Moderate, steady push. | 30 m @ Moderate, steady push. | 40 m @ Moderate-heavy, steady push. |
| Run | 600 m | 800 m | 1000 m |
| Burpee Broad Jump | 20 m | 30 m | 40 m |
| Run | 600 m | 800 m | 1000 m |
| Farmer's Carry | 150 m @ Heavy but steady; break as needed. | 200 m @ Heavy but steady; break as needed. | 250 m @ Heavy but steady; break as needed. |
| Run | 600 m | 800 m | 1000 m |
| Wall Ball | 40 reps @ 4 kg | 60 reps @ 6 kg | 80 reps @ 9 kg |
Start the first run calm and settle your breath into short sentences. On pushes and the carry, take small quick steps with a firm back; on burpees and wall balls, keep moving and avoid long pauses.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 4 min | 5 min | 6 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 90 s | 2 min | 2 min 30 s |
Walk until your breathing settles. In the stretches, look for gentle tension only and exhale longer than you inhale.
2026-09-25