Start with 15 minutes easy @ 2-4 RPE - relaxed running to prep for the work ahead.

Then into 3 rounds of:

• 10 minutes @ threshold pace - effort should sit around 4-6 RPE. Think of a pace you could hold for an hour; strong, focused, but fully under control.
• 3 minutes @ 2-4 RPE - easy jogging to reset between efforts.

Wrap things up with 6 minutes easy @ 2-4 RPE - steady running to bring the intensity down and finish smooth.

To warm up, perform 2 rounds of:

- 1 minute ski @ 4-6RPE (moderate effort, don't push excessively)
- Prone Y Raises x 10 (hold for a momentary "squeeze" at the top of each rep
- Push ups x 8 (scale by raising the height of your hands onto a bar/box/step/bench as needed)

Have as little rest as possible between exercises.

Bench Press/DB Single Arm Row: Warm up, starting with an empty bar and making smart jumps up over 3-5 sets towards your working set load.

Take 30-60s between B1 & B2 and 90-120s between B2 and B1. Perform 4 supersets. On the bench press, aim for 5 reps per set, working with 75-87% of your 1RM if your know it. If not, push each set to a 6-9RPE. On the dumbbell rows, perform sets of 8-15 reps per arm @ 7-9RPE.

Barbell Reverse Lunge/ Chest Supported Row: On these, perform sets of 6-12 reps per leg in the case of the lunges and 10-20 reps on the chest supported rows, taking each set to a 6-9RPE. Take 60-90s rest between exercises.

To warm up, perform 2 rounds of:

- 1 minute run @ 4-6RPE (moderate effort, don't push excessively)
- Standing cable rotation x 8-15/side (get in lots of range of motion)
- Yoga push ups x 8 (if you really struggle with the push up strength, skip that part and just focus on pushing chest through to the knees as the top of each rep).

Deadlifts: On the deadlifts, aim for 5 reps per set, working with 75-87% of your 1RM if you know it. If not, push each set to a 6-9RPE. Rest for a good 3-4 minutes between ending you set and starting a new one.

Front Squat/ Dumbbell Push Press: On these, perform sets of 5 reps in the case of the front squats, working with 75-87% of your 1RM if you know it. If not, push each set to a 6-9RPE. On the DB push presses, aim for sets of 6-12 @ 7-9RPE. Take 90-120s rest between exercises.

Perform a 25-minute EMOM (Every Minute On the Minute), cycling through the following 5-minute block for 5 total rounds. Work at a steady 4-6 RPE - this should feel like solid conditioning without tipping into high fatigue.

Minute 1 - 6-12 calorie row or ski
Minute 2 - 6-12 burpees
Minute 3 - 30-40 total reps walking lunges
Minute 4 - 200m run
Minute 5 - Rest

This long run builds steadily over 90 minutes, with the intensity increasing every 22.5 minutes. Start relaxed and controlled, then gradually dial things up as you go. No abrupt shifts - strive for just smooth, consistent pacing through each block.

• 0-22:30 minutes @ 2-3 RPE - super easy effort. Settle in and let the legs find their rhythm.
• 22:31-45:00 minutes @ 3-4 RPE - still comfortable, but with more purpose in your stride.
• 45:01-67:30 minutes @ 4-5 RPE - working now. Keep form tidy and breathing steady.
• 67:31-90:00 minutes @ 5-6 RPE - finish strong. Hold your effort and stay composed through to the end.

Use the pacing ranges in your workout builder to guide your effort - but let feel lead the way. Aim for smooth transitions and a confident finish.