Thursday February 12th

General Prep
400m Run
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2 Sets
5/5 World's Greatest Stretch
10 Supine Banded Psoas March
5/5 Single Leg Box Step-Down
5 Up Dog to Down Dog Pike Push-Ups
Specific Prep
2 Sets: For Quality
:15 Wall Lean March
100ft (30m) Farmers Carry
:15 Wall Lean Spint
5 Box Jumps
100-200m Run
10 Abmat Sit-Ups

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"Running From Commitment"
2 Rounds for Time
400m Run
200ft (60m) Farmers Carry
400m Run
20 Box Jumps (Step-Down)
400m Run
40 Abmat Sit-Ups
Box Height: 24/20in
Kettlebells: 2 x 70/53lb, 32/24kg
Score = Time

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Level 2:
2 Rounds for Time
400m Run
200ft (60m) Farmers Carry
400m Run
20 Box Jumps (Step-Down)
400m Run
30 Abmat Sit-Ups
Box Height: 24/20in
Kettlebells: 2 x 53/35lb, 24/16kg
Score = Time

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Level 1:
2 Rounds for Time
200m Run
200ft (60m) Farmers Carry
400m Run
20 Box Step-Ups
200m Run
20 Abmat Sit-Ups
Box Height: 24/20in
Kettlebells: 2 x 35/18lb, 16/8kg
Score = Time

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Masters 55+:
2 Rounds for Time
200m Run
200ft (60m) Farmers Carry
400m Run
20 Box Jumps (Step-Down)
200m Run
30 Abmat Sit-Ups
Box Height: 24/20in
Kettlebells: 2 x 53/35lb, 24/16kg
Score = Time

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Goal: 16–20 minutes
Time Cap: 25:00

Stimulus: Aerobic running capacity layered with grip fatigue, leg stamina, and midline volume
Workout RPE: 8–8.5/10

Primary Objective: Maintain consistent run pacing across all six efforts
Secondary Objective: Move efficiently through non-running work to protect aerobic output

Workout Strategy

“Running From Commitment” is an honest conditioning grinder where the run is the priority and everything else is interference. All runs should be performed at a strong but repeatable pace. Just fast enough to feel uncomfortable, slow enough to avoid accumulating excessive fatigue before the later rounds.

The farmer’s carry should be steady and posture-driven, not rushed. Box jumps are step-down for a reason, stay composed, breathe at the top, and avoid turning this into a plyometric sprint. Abmat sit-ups should be smooth and consistent, using cadence rather than speed to keep heart rate under control.

Athletes who treat the non-running movements as controlled transitions rather than places to “win time” will be able to push the final two runs and close strong.

Movement Modifications / Adjustments
Run: Reduce Distance / Adjust to 500/450m Row or 30/22 Calorie Echo Bike or 2:00 Time Domain
Farmer’s Carry: Reduce Load / Reduce Distance / Adjust to Single DB or KB Carry
Box Jumps: Reduce Reps / Lower Box Height / Adjust to Step-Ups
Abmat Sit-Ups: Reduce Reps or adjust to crunches

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