The Extraordinary League

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
5:00-minute walk at 1%
10-minute Light Jog at 2%

Workout:
10 sets of
1:30-minute hill repeats at hard effort, Incline 4% or higher
1-minute Rest at 1%

Cool-down:
5:00 minute walk at 1%

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
5-minute walk
10-minute EZ jog or run

Workout:
4 minutes of HARD Effort at RPE 6-8
3 minutes of Recovery (Full Rest or Light Walk)
Repeat 4x

Cool-down:
2-minute walk
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
5-minute walk 
5-minute light jog

Hill Work-out:
8 sets of - 
2:00 uphill (5-8% incline)
1:00 recovery walk or light jog

5:00 light jog

Hustle Work-out:
8 sets of 
1:00 minute Push
1:00 minute Recovery

Cool-down:
5-minute walk or light jog
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Core of Choice 
5:00-minute walk
10:00 minute light jog
5 sets of 20/40 strides

Workout:
1-minute at 200-meter pace RPE 8-9
1-minute recovery RPE 1-3
Repeat 10x

Cool-down:
5:00-minute walk
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
5-minute walk 1% incline RPE 2-4
5-minute jog 1% incline RPE 3-5

Workout: Hill or Incline Repeats
Ten sets of 60-second uphill repeats at RPE 7-8 with 2 minutes recovery walk or jog

On the treadmill, both work and recovery are at the incline for the set.

If outside, go up for 60 seconds at RPE of 7-8 and then j...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
3-minute warm-up walk or jog

Workout:
Rising
10-minute Conversation Pace
20/40 strides x4
1-minute to reset

Relentless
5-minute tempo PUSH
2-minute rest
5-minute tempo PUSH
2-minute rest

Radiant
8 sets of 1-minute PUSH and 1-minute Rest

Cool-down:
2-minute walk or light jog
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 

Workout:
30-minute Easy, Fun fartlek puts you in charge of Santa's Sleigh and has you singing along with speed pickups and recovery intervals. 

Cool-down:
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
3:00-minute walk at 1%

Workout:
3:00 at 3%
1:30 at 6%
1:00 at 9%
:30 Recovery at 1%
Repeat 4x

Cool-down:
3:00-minute walk at 1%
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches (video attached)

Workout:
30-minute Easy, Conversation Pace RPE 3-5
This easy, conversation-paced run features history and facts about Hanukkah, along with a few "dreidel" dashes woven in to help you pick up the pace and increase your cadence.

Cool-down:
Static Stretches (video attached)

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches (video attached)
3:00 minute warmup RPE 2-3

Workout:
2:00 Conversation Pace RPE 3-5
4:00 Tempo RPE 5-7
Repeat 4x

Cool-down:
3:00 minute cool-down RPE 2-3
Static Stretches (video attached)

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches (video attached)
5:00 minute walk RPE 1-3

Workout:
5 sets of:
:30 sprints RPE 8+
1:30 recovery/light jog RPE 2-4

5 sets of:
3:00 minute tempo RPE 6-7
1:00 minute recovery/light jog RPE 2-4

5 sets of:
:30 sprints RPE 8+
1:30 recovery/light jog RPE 2-4

then,
13-minute Conversation Pace RPE 3-5

Cool-down:
2:00-minute...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches (video attached)

Workout:
30-minute Easy, Conversation Pace RPE 3-5

This workout includes some fun 'icebreaker' trivia for you to keep in your parka pockets for those mandatory holiday engagements you will be attending.

Additionally, I've added in a few optional pace party pop-up surprises to keep you engaged from start to finish!

Cool-down:
...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches (video attached)
8:00 minute EZ Pace (RPE 3-5)

Workout:
4 sets -
:20 at Swiftmas Sprint RPE 9+
1:40 Rest/Recovery RPE 1-3

3:00 minute Light Recovery Jog (RPE 2-3)

4 sets -
:20 at Swiftmas Sprint RPE 9+
1:40 Rest/Recovery RPE 1-3

Cool-down:
3:00 minute EZ Pace (RPE 3-5)
Static Stretches (video attached)

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches (video attached)

Workout:
30-minute Easy, Conversation Pace RPE 3-5

This workout has an optional trivia-style choose-your-own-adventure with pickups, strides, squats, walking lunges, and even some fun (s)elfie time. 

Cool-down:
2:00-minute walk
Static Stretches (video attached)

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches (video attached)
3:00-minute walk

Workout:
5 sets -
3:00 at Conversation Pace RPE 3-5
1:00 at Tempo Pace RPE 6-7
:30 at Swiftmas Sprint RPE 8+
:30 Rest/Recovery RPE 1-3

Cool-down:
2:00-minute walk
Static Stretches (video attached)

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Welcome to the Festive Fitmas Confetti Countdown!
Here’s everything you need to make the most of the challenge:

🎄 How the Challenge Works

• You’ll get a daily email with your Festive Fitmas “exercise confetti” — quick, fun, add-on movement moments.
• I’ll also post each day’s prompt inside the Extraordinary League community here.
• These confetti moves ar...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
3:00-minute walk

Workout:
10:00 minutes at RPE 3-4
7:00 minutes at RPE 5-6
5:00 minutes at RPE 6-7
2:00 minutes at RPE 7-8
1:00 minute at RPE 9-10

Cool-down:
2:00-minute walk
Static Stretches

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up: 
Dynamic Stretches 
5:00-minute walk
5:00 minute Light Effort Pace
20/40 strides x 5 (5:00 minutes)

Workout:
15-minutes EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 
5:00-minute walk
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
3:00 minute walk at 1%

Workout:
3:00 at 3%
1:30 at 6%
1:00 at 9%
:30 Recovery at 1%
Repeat 4x


Cool-down:
3:00 minute walk at 1%
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up: 
Dynamic Stretches 
5:00-minute walk
5:00 minute Light Effort Pace
20/40 strides x 5 (5:00 minutes)

Workout:
15-minutes EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 
5:00-minute walk
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
3:00 minute walk

Workout:
2:00 Conversation Pace
4:00 Tempo
Repeat 4x

Cool-down:
3:00 minute walk
Static Stretches

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up: 
Dynamic Stretches 
5:00-minute walk
5:00 minute Light Effort Pace
20/40 strides x 5 (5:00 minutes)

Workout:
15-minutes EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 
5:00-minute walk
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up: 
Dynamic Stretches (video attached)
3:00 minute walk

Workout:
5 sets - 
3:00 RPE 3-5
1:00 RPE 7-8
:30 RPE 9+
:30 Rest/Recovery

Cool-down: 
2:00 minute walk
Static Stretches (video attached)

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up: 
Dynamic Stretches 
5:00-minute walk
5:00 minute Light Effort Pace
20/40 strides x 5 (5:00 minutes)

Workout:
15-minutes EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 
5:00-minute walk
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
5:00-minute walk
5:00 minute Light Effort Pace
20/40 strides x 5 (5:00 minutes)

Workout:
15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down:
5:00-minute walk
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Dynamic Stretches 

5:00-minute walk

5:00 minute Light Effort Pace

20/40 strides x 5 

Workout:

15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 

5:00-minute walk

Static Stretches 

Playlist: https://open.spotify.com/playlist/2lCzDuO5JAaX5Iy1JdWS22?si=IqS7VrQAS6ekmcLz7CD8iw

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:

Dynamic Stretches 

3:00 minute walk

Workout:

3:00 Conversation Pace

3:00 Tempo

Repeat 4x

Cool-down:

3:00 minute walk

Static Stretches 

Playlist: https://open.spotify.com/playlist/2lCzDuO5JAaX5Iy1JdWS22?si=IqS7VrQAS6ekmcLz7CD8iw

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:

Dynamic Stretches 

3:00-minute walk

Workout:

10:00 minutes at Conversation Pace

7:00 minutes at Tempo

5:00 minutes at Lactate Threshold

2:00 minutes at Anaerobic

1:00 minute at PUSH

Cool-down:

2:00-minute walk

Static Stretches 

Playlist: https://op...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Dynamic Stretches 

5:00-minute walk

5:00 minute Light Effort Pace

20/40 strides x 5 

Workout:

15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 

5:00-minute walk

Static Stretches 

Playlist: https://open.spotify.com/playlist/5VHLLgqhWkS7qoF2zk6ivd?si=oAwDJgyJQ5ayllFGQX_rew

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:

Dynamic Stretches

3:00-minute walk

Workout:

3:00 minutes at Tempo

30-sec PUSH

30-sec Recovery

Repeat 6x

Cool-down:

3:00-minute walk

Static Stretches 

Playlist: https://open.spotify.com/playlist/2z7dQVtyIPrcJ0G62XW3ul?si=4G...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Dynamic Stretches 

5:00-minute walk

5:00 minute Light Effort Pace

20/40 strides x 5 

Workout:

15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 

5:00-minute walk

Static Stretches 

Playlist: https://open.spotify.com/playlist/2z7dQVtyIPrcJ0G62XW3ul?si=4GXNX0CJT3ythqZXcgADbg

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:

Dynamic Stretches 

3:00-minute walk

Workout:

3:00 at Tempo

1:30 Recovery

1:00 Push

:30 Recovery

Repeat 4x

Cool-down: 

3:00-minute walk

Static Stretches 

Playlist: https://open.spotify.com/playlist/0ychYnYy1rHC053a0ZJE05?si=qBYdXmMJTiSMbkeXuQEPKQ

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Dynamic Stretches 

5:00-minute walk

5:00 minute Light Effort Pace

20/40 strides x 5 

Workout:

15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 

5:00-minute walk

Static Stretches 

Spotify Playlist: https://open.spotify.com/playlist/0ychYnYy1rHC053a0ZJE05?si=Nr9cGkRaRRulhaXMO1TbaA

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:

Dynamic Stretches 

3:00-minute walk

5:00-minute light jog

Workout:

1:00 minute Push

1:00 Recovery

then,

30-sec strides with 30-sec recovery x5

Cool-down:

2:00-minute walk or light jog

Static Stretches 

Playlist: https://open.spotify.com/pl...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Dynamic Stretches 

5:00-minute walk

5:00 minute Light Effort Pace

20/40 strides x 5 

Workout:

15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 

5:00-minute walk

Static Stretches 

Spotify Playlist: https://open.spotify.com/playlist/2VfkzLNdiZDMDkBgWqi3Cp?si=2mteEWAiSa2Zkt5UXhT-6g

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:

Dynamic Stretches 

3:00-minute walk

Workout:

5 sets -

3:00 minutes Conversation Pace

1:30 Hot Rod PUSH

:30 Rest/Recovery

Cool-down:

2:00-minute walk

Static Stretches

Spotify Playlist: https://open.spotify.com/playlist/0AUBoMwrntnkmG7T9xVZmG?si=h...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up: 

Dynamic Stretches 

5:00-minute walk

5:00 minute Light Effort Pace

20/40 strides x 5 

Workout:

15-minute EZ Conversation Pace Run, Run/Walk or Walk

Cool-down: 

5:00-minute walk

Static Stretches 

Spotify Playlist: https://open.spotify.com/playlist/0AUBoMwrntnkmG7T9xVZmG?si=1UPASmkcRxydEQhRMsZWqQ

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
5-minute warm-up walk

Workout:
35-minute light zone 1 walk or recovery run/walk or recovery run

Cool-down:
5-minute walk
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

 Warm-up:
Dynamic stretches 
5-minute walk or light jog

Workout:
5-minute Conversation Pace (RPE 3-4)
4-minute Lower Tempo (RPE 5-6)
3-minute Higher Tempo (RPE 6-7)
2-minute at 1600m Race Pace (RPE 8-9)
1-minute PUSH (RPE LETS GO!!!)
2:30 Rest (Full Recovery, walk, or light jog)
Repeat,

Plot Starters - 2 sets

Pace Makers - 3 sets

Ch...

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
5-minute warm-up walk
10-minute EZ Run or Run/Walk of Choice
4-sets of 30/30 strides

Workout:
Run at RPE 6-7 for 6 minutes
Recover at RPE 2-4 for 2 minutes
Repeat -

Pace Starters 2 sets

Plot Makers 4 sets

Chapter Champs 7 sets

Cool-down:
5-minute cool-down walk
Static Stretches