“LONG WALK/RUN + CORE FINISHER”

Please warm up accordingly.

Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs

You can, of course, choose to go vest-free for a super challenging bodyweight-only workout.

• Timecap: 40 minutes
• Baseline:
  1. Walk or Jog continuously for 20–30 minutes  Vest On . Emphasize walking if needed to maintain pace.
  2. Then, in the remaining time, complete 3 Rounds of:
     •  Vest On 
     • 30-Second Plank Hold
     •  Vest Off 
     • 10 Weighted Hollow Rocks (or regular if vest is too much)
• PLUS 1:
  1. Jog Intervals: Alternate 3 minutes jog / 1 minute walk for a total of 30 minutes  Vest On 
  2. Then, in the remaining time, complete 3 Rounds of:
     • 30-Second Plank Hold (Vest On if possible)
     • 10 Weighted Hollow Rocks (Vest Off)
• PLUS 2:
  1. Steady Jog for 30 minutes  Vest On . Keep a consistent Zone 2 pace throughout.
  2. Then, in the remaining time, complete 3 Rounds of:
     • 45-Second Plank Hold  Vest On 
     • 15 Weighted Hollow Rocks holding the Vest

Post your level & score in the comment section.