COACH FOCUS
This is a long-duration Hero workout — pacing is the biggest priority.
The first 3200 m / 8 laps should feel controlled. Athletes should finish the first run feeling like they could have gone faster.
Squat Cleans should be performed in small, sustainable sets. Avoid early failure.
Keep Box Jumps smooth and consistent. No unnecessary rest between reps.
The Overhead Walking Lunges will heavily tax the legs after the first run and cleans. Focus on a strong core and stable overhead position.
The second 3200 m is the final test. Encourage athletes to build their pace progressively.
Watch running mechanics as fatigue increases — don't allow the final run to become a survival shuffle if the athlete can still increase the pace.
PACING STRATEGY

First 3200 m: Controlled
Squat Cleans: Sustainable sets
Box Jumps: Smooth rhythm
OH Walking Lunges: Controlled + stable
Final 3200 m: Build → Push → Finish

COACH'S GOAL

The goal is not simply to survive 60 minutes.

Teach athletes to manage their energy so they can actually race the final 3200 m.

Control the first run → stay composed in the middle → attack the final 3200 m.