This hybrid run workout, Geonosis Run will challenge Saikou warriors cardiovascular endurance, speed and agility!
This Star Wars inspired run workout was inspired by the battle on Geonosis. It was the Republic vs. Separatist, a.k.a Jedis vs. Droids in a wild battle before the foundries could be returned to full capacity. This battle had both sides ducking, jumping, spinning and running to maneuver around incoming lasers from blasters and this run workout will have Saikou warriors mimicking the challenges the troopers and Jedi's experienced when trying to survive this long-lasting battle.
Who's This For?
All levels
Workout Length:
Approximately 15 minutes
Workout Benefits:
Improve initial speed
Improve agility and explosiveness
Challenge, multiple energy systems
Workout Implementation:
To maintain balance between all other training practices, it’s recommended to complete a run workout at least 1x/week at minimum.
Training Equipment:
Treadmill
Heart Rate Training Recommendation:
If you decide to train with heart rate monitoring, this workout should be completed in your anaerobic zone at 80-100% of your heart rate reserve. Click here to learn how to calculate your heart rate training zones using the Karvonen Formula.
Run Workout Warm Up:
Complete a 5 minute dynamic warm up or follow Initil Mile's Total Body Warm-up Routine.
Run Workout Cool Down:
Complete a 5 minute cool-down or follow Initial Mile's Total Body Mobility Routine.
Run Workout Details:
Complete run sprints in sequential order.
Complete run workout in the range of 8-10 RPE.
Follow the suggested rest time as stated
The Run Workout:
Sprint 1: 15 seconds + 5x Jump squats
Sprint 2: 30 seconds + 10x Jump Lunges
Sprint 3: 45 seconds + 5x Jump Squats
Sprint 4: 60 seconds + 30x Lateral Hops
Sprint 5: 45 seconds + 5x Jump Squats
Sprint 6: 30 seconds + 10x Jump Lunges
Sprint 7: 15 seconds + 5x Jump Squats
Coach Saikou Notes:
Increase rest periods as needed
Sprints should be completed on flat ground
During the jump exercises, aim for speed and not height.
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.