Giving you some workouts to get you through this week of craziness in the United States. Enjoy! (Back to your regular scheduled program next week!)

To give a workout, all depends on where you are in your training plan, blah, blah, blah. It is true BUT this week is the 4th of July, and I want you to have fun with your workouts. So, I am going to provide four exercises for you all and let’s see if you notice the theme behind it.

Swim Workout:

Swim 7 x 400 with :30 RI

Change up the 400’s with swim, drills, pull, paddles, different strokes, etc.


Bike Workout:
60 min -75 min Bike
15 Warm Up
3-5 Rounds of 7:00 at Zone 3/4:00 at Zone 1
15 Cooldown


Run Workout:
45-60 min Run
15 warm up
7 x 4 at Zone 3/1:00 at Zone 1
10 Cooldown


HIIT Workout:
7 min AMRAP (At home, no equipment)
4 CurbJumps
1 Burpee
7 Squats
7 Push Ups
6 Sit Ups/V Ups

7 min AMRAP (At home, Box, KB or DB equipment)
4 Box Jumps
1 Burpee
7 Goblet Squats with KB or DB
7 Push Press (with KB each arm)
6 Sit Ups/V Ups

7 min AMRAP (At gym)
4 Box Jumps
1 Burpee
7 Front Squats with 65 lb/95 lbs (adjust as needed for Push Press)
7 Push Press (same bar as front squats)
6 Sit Ups/V Ups


Did you figure out the theme? Did you do one of these workouts or a couple? Which one did you do? Post below and let’s share the suffering together!

SaveSave

SaveSave

SaveSave

AUTHOR: Jen Rulon

I’m Jen Rulon, A Triathlon Coach And A Public Speaker. I’ve been coaching USA Triathlon Level 1 for 16+ years and I’ve received my Masters in Kinesiology with an emphasis in Exercise Science. I train triathletes to reach their potential and coach triathlete coaches to successfully grow their businesses using my own proven methods. My knowledge has been featured in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Men’s Journal Online, and the New York Times. I also practice what I preach — I’m a 14x Ironman Triathlete who participated in the World Championship in Kona, Hawaii on October 14, 2017.

No Comments

Leave a Reply