The Extraordinary League

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches ( video ) 5-minute walking warm-up RPE 2-3 5-minute light jog warm-up RPE 3-4 Workout:  2 minutes at RPE 7-9 2 minutes at RPE 3-5 Repeat 10x total Cool-down 5-minutes light jog/run RPE 3-5 5-minute walk RPE 2-3 Static Stretches ( video ) Do...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches (video) 5-minute walking warm-up RPE 2-3 Main Workout:  10 minutes RPE 3-5 10 minutes RPE 5-6  10 minutes RPE 6-7 5 minutes RPE 7-8 5 minutes  RPE 8-9 2 minutes RPE 9 1 minute all-out fast finish Cool-down: 2-minutes RPE 3-5 5-minute RPE 2-...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, Royal Adventurer, Today, we "Let it Go" as we progress through our workout and bring the end of the Crown & Conquer challenge to a close. Warm-up: Dynamic Stretches Frozen Dance Party or Traditional Warm-up 5-minute walk or light jog Workout: 12...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Ever dreamt of savoring a Michelin-star meal, but your budget screams 'dollar menu'? This episode has your back! We're joined by Coach Shelby, a passionate runner with a mission to spread the love for movement, while also sharing top-notch tips on how...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, Royal Adventurer, Today, we are going to explore the French Quarter with all of the paces and tempos that we would hear in a New Orleans Jazz bar.  So whether you are running toward beignets or from the Shadow Man, get ready for a workout that will keep you mo...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, Royal Warrior, Today, we embark on a workout that will require the mindset, heart, and spirit of a true warrior ready to bring themselves honor. Warm-up: Dynamic Stretches - your choice  Disney Mulan Dance here or traditional warmup here 10-minute walk or ligh...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, Royal Adventurer, Welcome to the first week and the accompany audio-based workout. Today, you will embark on an adventure of tempo, finding the beat of dedication within your heart and feet. Warm-up: Dynamic Stretches choose between a traditional warmup or wor...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, friend,  We wanted to create a special running roulette Royal run just for you!  You sizzled all during summer and we want you to know how much we appreciate being a "part of your world." So in this workout, just enjoy the fun!  Warm-up: Dynamic stretc...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, Sizzlin' Summer rockstar, We are going to tackle the one-mile test. Follow instructions on Final Surge. 5-minute warm-up 20 minutes on the clock for the mile 5-minute cool-down  Baseline testing on Plank, Squats, Pushups, and Bicycle Crunches via the graphi...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches (video attached) 5-minute walk or light jog Drills:  5 sets of 20-second strides (accelerate for 5 seconds, spend 10 seconds at near-top speed, then use final 5-seconds to bring speed down to jog) with 40-sec recovery  Treadmill Workout ver...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches (video attached) 10-minute walk or light jog Talking points about Yasso 800s Drills:  Five sets of 20-second strides (accelerate for 5 seconds, spend 10 seconds at near-top speed, then use final 5-seconds to bring speed down to jog) with 40...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches (video attached) 5-minute walk or light jog Workout: (46 min total) 2-minutes at 400-meter pacing 5-8 (one lap around the track) 1-minute recovery RPE 2-4 4-minutes at 800-meter pacing 5-8 (2 laps around the track) 2-minute recovery RPE 2-4...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches (video attached) 5-minute walk or light jog Workout:  1600 m or 10 minutes tempo 400 m or 2 minutes recovery Repeat 4x  Cool-down: 5-minute walk or light jog Static Stretches (video attached)

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches (follow-along with video) 5-minute walk or light jog Threshold One-Mile Round-up: Go as fast as you comfortably can hold for one mile and record time. Cool-down: 5-minute walk  Static Stretches (follow-along with video) Baseline BW Strength...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic stretches (video in Final Surge) Walk for 5 minutes Workout: 400 meter or 2.5 minutes (RPE 7-8 or Zone 4) 400 meter or 2.5 minutes (RPE 2-4 or Zone 1) Repeat 10x (Total 50 minutes) Cool-down: Walk for 5 minutes Static stretches (video in Final Surge)

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches (use video in Final Surge) 5-minute walk or light jog Hill Work-out: 8 sets of -  2:00 uphill (5-8% incline) 1:00 recovery walk  5:00 light jog Hustle Work-out: 8 sets of  1:00 minute or 200-meter at 3k to 1-mile effort 1:00 minute or 200-m...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches (video attached) 5-minute walk or light jog Work-out: 5:00 10k pace 2:30 recovery 4:00 5k pace 2:00 recovery 3:00 1-mile pace 1:30 recovery 2:00 800-meter pace 1:00 recovery 1:00 all-out sprint or 200-meter pace 3:00 recovery Repeat for a t...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up: Dynamic Stretches (follow-along with audio) 5-minute walk or light jog Threshold One-Mile Test: Go as fast as you comfortably can hold for one mile and record time. Forearm Plank Hold Test: Record how long you can hold a plan without breaking form. AMRAP - A...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, rockstar, We can't wait to kick-off the official June 26th group training with you! While over on bRUNch we "previewed" what workouts would look like in summer, we want to share a special version of the preview with you. You'll find that this...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, rockstar, YOU MADE IT! You didn't just survive; you thrived and rocked the first four months of 2023! Congratulations! Thank you for joining us for the fun. Today's workout structure: 2 min dynamic stretches 5 min warm-up walk 50 min Find your pace w...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, rockstar!!! This is it! You are almost at the finish line of your spring training!  Let's check-in with our progress!  Friendly reminder, this is not a competition with your fellow training group members, so do this for YOU!  Workout -  Dynamic Warmup Movem...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hiya, rockstar, We will go runnin' up (and down, and up again) that hill together! Workout Structure: Warm-up: 2-min walk 10-minutes of dynamic drills  2-min walk  8-EZ conversation pace RPE 3-4 WORKOUT - Hill Repeats  Five sets of -  3-minute uphill repeats at...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, rockstar, Holy smokes! The fire you have stoked over these last months is a' blazin'! 🔥 Let's keep going strong! Workout structure: Warm-up - 2 minutes Dynamic  5 minute walk  5 sets of 30-second acceleration striders (i.e., accelerate for 10 s...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, rockstar, Welcome to week 13 - we are going to rev the engines and shift gears. This will be tough mentally, but we know you have got what it takes! Workout structure: Warm-up: 2 minutes Dynamic stretches  5-minute walk  5-minute EASY jog, walk, or light run.  5...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, rockstar, We want to ensure that you have access to the "dinner party" even if you couldn't attend live. So this episode is for the audio portion of the recorded Zoom.  Prefer video or want to access the downloads? Make sure you check out the li...