Workout Of The Week #3: The Challenge Continues!
Workout of the Week #3 adds some hills to the usual beach runs. But Staples soccer players are up to the challenge: 1-mile run; 8 sprints up Burnham Hill; a half-mile run back to the start, and 2 half-mile runs on Compo Beach.
It’s best to do this as a group — the captains will coordinate. If you are not in town, or can’t join in this week, do a similar workout on your own (preferably not alone).
The details:
Start at the intersection of Soundview and South Compo/Hillspoint Roads (the jetty). Run north on Hillspoint past Elvira’s until you reach Hales Rd (just before the railroad and I-95 bridges (approximately 1 mile).
7:30 — Ok
6:40 — Expected
6:00 — Respected
Below 5:30 — James Lewis status
Below 4:30 — Henry Wynne status
Recovery walk back toward the beach until you reach Mimi Lane.
Jog down to Pond Edge Road.
Lunge walk from Pond Edge until Burnham Hill Road.
Walk up Burnham Hill until you reach mailbox #2.
Starting in a position seated on the ground, sprint from mailbox #2 up Burnham Hill until you reach mailbox #20.
Recovery Walk down the hill until you reach the fire hydrant on the left side of the street.
Perform 20 body weight squats each time you arrive at the fire hydrant.
Jog down to Mailbox #2.
Repeat Burnham Hill sprint 7 more times, for a total of 8 sprints,
After 8 Burnham Hill sprints, recovery jog until you reach the intersection of Old Mill Rd (across from Elvira’s).
Run at at a fast clip from Old Mill until you reach the intersection of Soundview and South Compo and Hillspoint Roads (the jetty) — approximately 1/2 mile.
Under 4 minutes = ok
Under 3:30 = expected
Under 3 minutes = respected
Under 2:45 = Sean Gallagher status
Rest 2 minutes
20 Push Ups
10 pop-ups on the beach
Hard run from the jetty to the cannons
Under 4 minutes = ok
Under 3:30 = expected
Under 3 minutes = respected
Under 2:45 = “Sean Gallagher”
Rest 2 minutes
20 Push Ups
10 pop-ups on the beach
Hard run from the cannons back to the jetty
Under 4 minutes = ok
Under 3:30 = expected
Under 3 minutes = respected
Under 2:45 = “Sean Gallagher”
The corner of Hillspoint and Soundview, near the jetty — where the Staples soccer team tests itself each week.
