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The June 2020 training plan is broken into Mon/Wed/Fri and Tue/Thu/Sat activities.

Click below for videos demonstrating each of the activities.



The challenges involve “circuits” – going through a sequence of activities multiple times:

  • “3x circuit” – go through each activity in the list once, go back through a second time, and a third time
  • “5x circuit” – same as above except 5 times instead of 3
  • “8x 20 seconds work, 10 seconds rest” – do the first activity – work for 20 seconds then rest for 10, repeat 8 times – then go to the following activity and repeat 8x 20 seconds work + 10 seconds rest. Complete all activities using this pattern.

Start each session the following running warmup (total of 6 mins):

  • 2 mins at “65%” (easy jog)
  • 1 mins at “90%” (jog/run)
  • rest 1 min
  • 2 mins at “65%” (easy jog)
  • 1 mins at “90%” (jog/run)

Perform a dynamic warmup with the following elements over 20 yards – go back and forth over your space to cover the distance. Click links for videos:



Core work / lower body 3x circuit:


Core work / upper body 3x circuit: