Warmup 1000 m
8 X 500 m with 2 minutes active rest
80 pushups

Warmup 3000 m
4 X 500 m with 2:45 active rest

Warmup 2000 m
4 X 750 m with 2:30 minutes active rest
65 pushups & 40 kb goblet squats

Warmup 3000 m
2 X 1000 m as part of circuit

Warmup 2000 m
3 X 1000 m as part of circuit

5 X 1000 m with 2 minutes active rest
4 X 10 reps dumbbell thrusters

Warmup 800 m
7 X 400 m & 3 X 750 m as part of circuit
150 pushups

7 X 400 m with 2 minutes active rest
100 pushups

Warmup 800 m
7 X 400 m with2:30 minutes active rest
100 pushups

Warmup 1000 m
5 X 500 m as part of circuit
60 pushups

Warmup 5:00 minutes
10 X 2:00 minutes with 2:30 minutes active rest
160 pushups

5 X 750 m with 2 minutes active rest
53 pushups

5 X 750 m, 5 X 500 m with 2:30 minutes active rest
170 pushups

Warmup 1000 m
8 X 250 m with 2:15 minutes active rest
85 pushups

4-3-2-1-2-3-4 minutes with 2 minutes active rest
70 pushups

4 X 1000 m as part of circuit
64 pushups

Warmup 1000 m
4 X 750 m as part of circuit
75 pushups

Warmup 500 m
19 X 45 seconds with 1 minute active rest
Cooldown 1000 m. 120 pushups

Warmup 1000 m
11 X 300 m as part of circuit
140 pushups

Warmup 1000 m
3 X 750 as part of circuit
46 pushups

3 X 1000 m
50 pushups

8 X 500 m
87 pushups

Warmup 1000 m
8 X 300 m as part of circuit
100 pushups

Warmup 1000 m
5 X 500 m as part of circuit
75 pushups

6 X 500 m as part of circuit
63 pushups