PROXIMAL strength news and notes 8.29.2021


HOA 2021! Are you ready?

When: Friday, September 24 – Sunday, September 26, 2021

Where: Proximal Strength – Springfield, MO

1900 W Sunset St, B100, Springfield, MO 65807

Fitness is cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. At The 2021 Heart of America Team Competition presented by JUNK | 1st Phorm, every team – regardless of division – will be collectively tested in each of these 10 domains.

For the next few weeks, is your last chance to get in some endurance training. If you have competed in the past, you know that running, rowing, ski, and bike have been a key part of the events. Come check us out and get in a few classes to test your fitness and capacity before the big event.

Kim and Justin Bad Assery!

Workouts for the Week of 8.29.2021

Monday 8.30.2021 @5:30 pm

usain bolt

4×100 meter runs; rest 1:00 b/t intervals. Hold 2-3 seconds each interval. Fast Pace is desirable, but maintain as fast you can maintain.

Rest 2:00

4×400 meter runs; rest 2:00 b/t intervals. Hold 3-5 seconds each interval. Fast Pace is desirable, but maintain as fast as you can maintain.

Rest 2:00

1×800 meter run; Maintain your 400m pace from above. This generally should be treated as fast pace or faster.


After completion of fast 800 m run. Perform a 800 m jog at easy pace for recovery purposes.


Designed to hit some short intervals at fast tempo and pace. The intervals are broken up and significant rest between intervals.




Stay steady and hit your paces each interval. The 800 m run, measure your 100 m paces to stay on pace from previous intervals.


Total Time

Thursday 9.2.2021@5:30 pm

green mile

1-Mile Run with weight vest or carry a 30/25/20/14 lb medball if you don’t have a vest. Pick your weight.

We will be using the Mile Time Trial course for your run.

After completion of run.

We will be having some ab work and core work.


We’ve ran a mile before, but can you complete it with vest or medball. Just a new test and challenge.




Total Time

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: