Mt. Ararat's Columbus Day Workout
Details of the workout
Mile Time Trial
1k
Minute of pushups
800
Minute of jumping jacks
600
Minute of burpees
400
Minute of situps
200
400m hill
3x4x400
2x1000
3x200, 1x100, 2x50, 1x100, 3x200
Sand Hills
Thanks to Greg Emerson for sharing here is video of workout
Details of the workout- excerpt from Andy Reifman-Packett's blog
Then Monday we had the dreaded Columbus day workout. It’s a 4 hour practice where my coach breaks us down then makes us keep running. This year we went the shortest distance we’ve ever gone but more speed-work. We started with a mile time trial. I went out relaxed in 4:57. We then did a Mike Shine: 1000 at 3:06 then a minute of push-ups. 800 at 2:27 with a minute of jumping jacks. A 600 at around 1:48 with a minute of burpees. I ran a quick 400 at 61 with a minute of sit-ups and finished strong with a 200 in 27. We then went and did 400m hills at 84. One of the hardest workouts was 3x4x400m at 74. Those were probably the hardest to do just because there were so many of them. I then had to do two 1000s at 3:14. Our final speed work of the day was 3x200, 1x100, 2x50 1x100, and finish with 3 200s. We then went back to our new and improved sand hill. We do once up the hill, 30 second break. Twice up the hill, 30 second break. 3 times, 4 times, up and up until our coach tells us to stop. Although sometimes she tells us to go up to a number then come back down. Like last week we went all the way up to 5 then back down to 1. We knew we didn’t have much time left so we tried to give it all we could. I managed to make it up to 5 in the short time but was lucky not to have to go all the way back down. In total we went just over 12 miles. The least amount of distance we’ve ever gone as far as I know, but as it was all speed-work it was the same difficulty.
(ed. note) Mt Ararat performed well at the KVAC Championship on Saturday just 5 days after this tough workout. The Boys team took home the top spot upsetting the Bangor Rams, while the girls team finished just 1 point out of first,