Marathon Program

Week 11 | Marathon Day 73

Strength & Cross Training

The third month of your strength training continues. You’ll see some newer stuff layered onto some already familiar moves you’ve seen and will always continue to see. The classics are the “classics” for a reason!

The one new piece of equipment you’ll need will be a jump rope, but you can easily get the foot strengthening benefits of jumping by wait for it…jumping! We’re also introducing more shoulder and overhead mobility work! If you can’t hunt down a PVC pipe or broomstick, go ahead and grab a sweatshirt or a towel.

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Today’s Workout

  • Warmup

    4 rounds:

    jump rope 30 seconds.

    10 pendulum lunges

    10 progressive plank walk outs

    4 rounds:

    10 squat to good mornings

    10 leg circles each way from plank position

    10 Shoulder Passes with JR or towel

    10 Overhead Squats

  • Main set

    3 rounds: 45”/45”/45”

    Squat jumps with a 3” hold at bottom (challenge: jump higher, hold bottom longer)

    Pushups with a 1-3” hold at bottom

    Rest

    3 rounds:

    28 Step ups 3” on way down

    40 Hollow rocks

    Rest

    3 rounds: 45”/45”/45”:
    Jumping lunges

    Feet together burpees

    Rest

Mobility

2-4 minutes triceps and lats

2-4 minutes mob of choice

Videos

  • Warmup

    1. Jump Rope

    2.Pendulum Lunges

    3. Plank Walk Outs

    4. Squat Good Mornings

    5.Plank Leg Circles

    6. Shoulder Passes & Overhead Squats

  • Mainset

    7. Squat Jump + Push ups

    8.Step up + Hollow Rocks

    9. Jump Lunge + Burpees

  • Mobility

    10. Lat Mobility

    11. IT Band