I am 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, it 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 Rounds for Time (At home, no equipment)
4 CurbJumps
1 Burpee
7 Squats
7 Push-Ups
6 Sit-Ups/V Ups

7 Rounds for Time (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 Rounds for Time (At the 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!

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AUTHOR: Jen Rulon

I am Jen Rulon, a Coach, Kona Finisher and a Public Speaker. I’ve been coaching triathletes for 18+ years and I received my Masters in Kinesiology with an emphasis in Exercise Science. I train triathletes to reach their potential and coach triathlon coaches to successfully grow their businesses using my own proven methods. I currently work with women on finding their own voice and journey to finding their "Champion Status" in their own eyes! 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 15x Ironman Triathlete who participated in the World Championship in Kona, Hawaii on October 14, 2017.

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