Today I go for the orthopedic eval. Been doing a lot of running with my son. He is getting ready to go to college and training for army ROTC. got to love that free schooling!
Anyway he is doing a modified version of the simplefit workout with situps after the pushups.
Then we are running. Essentially this is the workout for him. Starting him at D1L1:
D1 is just 1 pullup, 2 pushups, 3 situps, 4 squats.
D2 situps are 8
D3 situps are same as pushups and squats (going to add 10 to that around lvl 4ish if he moves up quick enough)
Runs are a combo:
D1 is 5 min jog, 30 second sprint, 1 min fast walk (10 rounds), 5 min jog
D2 is 5 min jog, 1 minute sprint, 2 min jog (3 rounds), 5 min jog
D3 is High pace run- Essentially push at 85-90% until fatigue then measure distance.
D4 is long run at 2x distance of D3 or 2x fitness test distance whichever is longer. In this case he would have to run 4 miles. Goals here are to increase distance on D3 and D4 weekly.