Proximal strength endurance news and notes 4.18.21

Just a little running with sandbags on a Saturday Morning!

Carrying H.E.R. Weight “Get Ready to Lift”

Carrying H.E.R. Weight Awareness!

This past Saturday, Lashat’a Marie and Serenity Burnette, raised awareness with a workout hosted at Proximal Strength. All proceeds went to The Rebound Foundation.

Serentiy and LaLa hamming it up before the workout!

Rebounding Off The Court
A 501c3 organization, founded by Dana and Christina Ford, that raises funding and awareness to help renew and restore women, who are courageous enough to Make A Recovery from Domestic Abuse and help build a new generation that promotes healthy relationships. It’s our mission to support women in their fresh start by providing a supportive and safe home and prevent youth from entering the cycle of abuse. The Rebound Foundation currently provides service in Springfield, MO and Chicago, IL.

Thanks to Lashat’a and Serenity for allowing us to shine a light on this foundation.

Endurance Workouts for Week of 4.18.2021

Week 2 of 12 Week Cycle

This week’s focus is on 150m repeats and our monthly HERO WOD.

On Monday, we will be training in the V02 Max capacity.

Monday 4.19.2021 @5:30 pm

Short Interval


Round 1:

4 sets:

150 m run, hold :05-10 seconds per run.

150m Walk

150 m run, hold :03 – :05

150m Walk

:90 second rest in between sets.

Rest 3:00 between rounds.

Round 2:

4×150 meter runs, rest :90, hold as fast as you can maintain. Try for negative splits on each interval.

Workout Detail:

The goal is to establish and determine your pace with Round 1. The second round, you will focus on maintaining a pace faster than Round 1 intervals.

Aerobic Capacity


Workout Hints/Pitfalls:

The volume of runs will begin to hit your capacity. Get good recovery from the walks each set. Round 2 is meant to push and test your paces after a little volume in Round 1.

Focus on paces and make adjustments if necessary.

Your Score:

Total Time.

Thursday “HERO WOD” 4.22.21

  • AMRAP (with a Partner) in 23 minutes
  • 200 meter Partner Run
  • 94 Double-Unders (Scale Singles 188)
  • 29 Burpees
  • 3 Rope Climbs (Rope options 9 Chest to Bar Pullups or 12 Ring Rows)

This British Hero WOD is dedicated to former Royal Marine Commando James Holloway who “made the ultimate sacrifice whilst out on tour in the Middle East.”

He is a former member of Form Leeds, a physical fitness center in Leeds, a city in the northern English county of Yorkshire.

“Holloway” was first posted on the Form Leeds Facebook Page on November 3, 2017. They created and dedicated the workout at the request of Rob Chadwick.


  1. Be sure to wear a watch. Coaches can keep times for you, but it’s easier if each athlete has there own watch.
  2. Girls on the Run 5k is on Saturday, May 1, 2021. The location is at Missouri State University. Here is the link for registration:

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