SLSC is now open in accordance with Chicago’s Phase 4 guidelines. Check out our response to COVID-19 here.

Workout of the Day

FITNESS
In teams of two—
For time:
1600m run
•Partners alternate 400m runs.
-Into
20 rounds:
4 vertical ring rows
6 hanging leg raises
8 push-ups
10 air squats
•Partners alternate rounds.
-Into
1600m run
•Partners alternate 400m runs.

Training notes:
•P1 runs 400m, P2 runs 400m, etc. Then, partners alternate complete rounds of bodyweight movements until 20 rounds are completed. Then, partners run again.

Record time completed.

PERFORMANCE
In teams of two—
For time:
1600m run
•Partners alternate 400m runs.
-Into
20 rounds:
4 strict supinated chin-ups
8 toes-to-bar
12 push-ups
16 air squats
•Partners alternate rounds.
-Into
1600m run
•Partners alternate 400m runs.

Training notes:
•P1 runs 400m, P2 runs 400m, etc. Then, partners alternate complete rounds of bodyweight movements until 20 rounds are completed. Then, partners run again.

Record time completed.

  • GET THE FULL WEEK'S WORKOUTS IN ADVANCE

    Sign up here to get the full week of SLSC training for both our Fitness and Performance track sent out in advance on Sundays so that you can plan your week of training and see the full week’s progression.

    All the same training notes and explanations that are included on the blog will be sent with the week’s training as well.

  • Leave a Reply

    Your email address will not be published. Required fields are marked *