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: 
Dynamic Stretches 
5:00-minute walk
10-minute EZ pace walk, run, run/walk, or jog
5-minute drills - :20-sec strides with :40 recovery
5:00-minute EZ pace walk, run, run/walk, or jog

Workout:
1 minute PUSH with 1 minute Recovery

Beginners 3 sets
Intermediate 5 sets
Advanced 10 sets

then, 5:00-minute EZ pace walk, run, run/walk, or jog
5-minute drills...

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

10-minute EZ pace walk, run, run/walk, or jog

5-minute drills - :20-sec strides with :40 recovery

5:00-minute EZ pace walk, run, run/walk, or jog

Workout:

9-minutes Incline or Progression work consisting of

4 minutes at incline 6-7% or RPE 6-7  

...

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
10-minute EZ pace walk, run, run/walk, or jog
5-minute drills - :20-sec strides with :40 recovery
5:00-minute EZ pace walk, run, run/walk, or jog

Workout:
2-minutes at 10k race pace
1-minute recovery

Beginner: 5 sets (15-minutes then skip to cool-down)
Intermediate: 7 sets (21-minutes then skip to cool-down)
Advanced 10 sets (30-minutes total)

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!

Camp Runamuck starts Monday, June 1, which means it is almost time to pack your provisions, meet your cabin mates, and officially start running amuck.

This will be our quick camp counselor walk-through so you know exactly how the month will work, what counts, how to participate, and how to be eligible for weekly prizes and the grand prize.

We’ll cover:

✨ how...

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 walking warm-up
10-minute EZ RPE 3-4
5-minute 20/40 strides

Workout:
1-minute Push
1-minute Recovery
2-minute Push
1-minute Recovery
3-minute Push
2-minute Recovery
2-minute Push
1-minute Recovery
1-minute Push
1-minute Recovery
Repeat 3x

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 
3-minute walk
10-minute EZ run pace
5 sets of 20/40 strides

Workout:
3-minute Tempo RPE 6-7
5-minute Conversation RPE 4-5
1-minute Recovery RPE 2-3

4-minute Conversation RPE 4-5
3-minute Tempo RPE 7-8
2-minute Recovery/Conversation RPE 3-4

1-minute PUSH RPE 8-9
1-minute Recovery/Rest RPE 1-3

Cool-down:
2-minute walk

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 8-9
3 minutes of Recovery (Full Rest or Light Walk)
Repeat 4x 

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

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:
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