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Winter GRIT Strength Training for Runners: Week 2

the fort x winter grit 1

What You Need To Know


Coach Jess Movold, certified Strength Run Coach

The What

Exercises to help you during your Winter GRIT training

Stay Strong

What’s up, team? It’s time to crush another workout. Tackle this 22-minute workout. If you don’t have weights, that’s okay. Go bodyweight! If you have some dumbbells, it’s time to pick them up and knock out this strength-building workout at some point this week. If you’re not sure what some of the exercises mean, watch the video at the end of this post where I walk you through all the steps!

WARMUP (3 minutes)

Coach Notes: This is meant to warm up and prime your body for the main strength section. Do the movements slowly and with purpose. The warmup section is completely bodyweight. No weights needed.

  • 3 Minute AMRAP (As Many Rounds as Possible)
  • 3 Good Mornings
  • 3 Inchworm Walkouts
  • 6 Alternating Reverse Lunges

MAIN STRENGTH (15 minutes)

Three rounds of a time-based circuit. Your working time is 40 seconds. Your rest is 20 seconds. You will move through all five exercises before starting your next round. There is no additional rest between rounds. Feel free to start with bodyweight and progress with weights on the last round.

Coach Notes: Try to use the FULL 40 seconds of working time for each exercise. Use the 20 seconds rest as transition so you are ready for the next movement. Time time adds up so focus on quality movements not maximum reps.

  • Goblet Squat (40 seconds on, 20 second rest)
  • Dumbbell Push Press OR a Forearm Plank (40 seconds on, 20 seconds rest)
  • Split Squats, Left (40 seconds on, 20 seconds rest)
  • Split Squats, Right (40 seconds on, 20 seconds rest)
  • Push-up to Shoulder Tap

THAW (Test of Heart And Will) (4 minutes)

4 minute AMRAP (As Many Reps as Possible)

  • Air Squat 1 Burpee
  • Air Squat 2 Burpee
  • Air Squat 3 Burpee
  • Air Squat 4 Burpee

*Keep going until time runs out

Start a 4-minute clock. Begin with 1 air squat, then 1 burpee. Return back to air squats and complete 2 squats then 2 burpees. Return back to squats and complete 3 squats, then 3 burpees. Keep going until your clock runs out of town. Your score is the last number of burpees you successfully completed before the 4 minute clock ended.

Let me know how it goes! I’m here getting stronger right alongside you and cheering you on!

Winter GRIT Strength Training

ft. Coach Jess Movold


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