Shorty requested the prescribed GRT training today at the Stomp and YHC was happy to oblige. The training for today involved sprints with some rest built in between. We had 4 rucks among us so we modified some of the rest time.
The Thang
Ruck to the track and warm-up with SSH IC x 30; Imperial Walkers IC x 30; Windmills IC x 15; Squats IC x 20; Flutter Kicks IC x 20; and 8-count Body Builders IC x 10
4 x 400m run with a 2 minute “rest” period between each 400. When you finished the run you were to grab a ruck and do 15-25 reps of the given exercise. Put the ruck down while the next man does his. Keep alternating until the 2 minutes is up. On average everyone did 2 sets of 20ish for each rest period. Exercises were:
- Rest 1 – Shoulder Presses
- Rest 2 – Squats
- Rest 3 – Shoulder Presses
- Rest 4 – Squats
Next we ran 8 x 200m runs with a 1 minute rest between each 200. This was a true rest with no exercises included. When we finished we rucked back to the flag and sealed the deal with 15 burpees.
Moleskin
So we ran 2 miles in 31 minutes and it sucked. You can walk two miles faster than that, but running intervals for two miles is complete suck. There is no way I would have completed that workout on my own. We were all pushing each other and 4 different guys finished first at one time or another. Running intervals hard is so much different than jogging at a steady pace. Good lesson about running 10ks and half-marathon events – don’t start too fast. It wears the body out quick.
