Warm-Up.
Spend 10 minutes on Pre-Run Warm-Up Drills

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Then…

Five rounds for time of:
400 Meter Run
15 Burpees to Target (touch your pull-up bar)
10 Strict Pull-Ups

Challenge…perform the running portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. When you get into the gym for the burpees and pull-ups, breathe however enables you to move through quickly, but once you start running again, work to resume nasal breathing as quickly as possible.

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Sherif

Great workout! Trying the nasal breathing for the first time. I found out that I have no problem with inhaling through my nose. It is the exhaling part that was really very hard. At times I had I had to literally hold my mouth with one hand. Amazing experience though, I kept a better steady rhythm to my performance which I never managed to do. I was not out of breath after running as usual and performed better with the Burpees and the pull-ups.

Finished in 29:17 which I honestly don’t know if it is good or bad. Any benchmark everyone.