Villains Vault: Gothel vs. Tremaine - Towering Ascent

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-minute walk 1% incline RPE 2-4

5-minute jog 1% incline RPE 3-5
5 sets of  :20 sec strides with :40 sec recovery

Workout: Hill or Incline Repeats 
10 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 jog back down for 2 minutes.

Set 1-3 at 3% 
1 minute at push pace
2 minutes recovery 

Set 4-6 at 4%
1 minute at push pace
2 minutes recovery 

Set 7-9 at 5%
1 minute at push pace
2 minutes recovery 

Set 10 at 6%
1 minute at push pace
2 minutes recovery 

Note: Focus on effort, not pace, when running these repeats. Set a mark on the first repeat and aim to match or better it the rest of the workout. Also, pay attention to how you’re moving up the hill! Focus on maintaining good form from start to finish: upright posture

Cool-down:
5-minute walk
Static Stretches (video attached)

Game of the week: Take a selfie and then post it or a GIF after your workout and tag a teammate in the Facebook group with hashtag #teamtagshowdown