The Long Walk

EMOM 5000
3 Rounds

Minute 1: Double Unders to :50
Minute 2: Russian plate Twist 15/10# to :50
Minute 3: L sit hanging flutter kick, hang or hold to :50

The Long Walk (AMRAP – Rounds)
If you can run your fastest 400 meters in under 1:15, run 400 meters very 2 Minutes until you are unable to continue. Set a sustainable pace.

If you can run your fastest 400 meters in under 1:30, run 400 meters very 2:30 until you are unable to continue. Set a sustainable pace.

If you can run your fastest 400 meters in under 1:45, run 400 meters very 3 minutes until you are unable to continue. Set a sustainable pace.

If you can run your fastest 400 meters in under 2:00, run 400 meters very 3 Minutes until you are unable to continue. Set a sustainable pace.

If you can run your fastest 400 meters in under 2:15, run 400 meters very 4 minutes until you are unable to continue. Set a sustainable pace.

If you are unable to run a 400 in under 2:15, scale distance to 300 meters and run every 4 minutes.

Note the total number of runs completed. Aim for at least 10. Gold standard is 20+. Stop when the clock catches you or you are unable to continue for any reason.

If you are unable to run bike or ski.