Get some on the stairs! This is a fun one that will zap your legs. Go for it!
20-min AMSAP (As many steps as possible).
Your objective is to run up as many steps as possible, following the game below. Recovery is on the descent. If you don’t have a long enough set of stairs to link together 25, 50 or 100 steps, just repeat whatever you have (including a single step) at high intensity until the target number is met. Then rest briefly.
Roll a dice twice.
- 1 or 2: single steps
- 2 or 3: double steps
- 5 or 6: wall sit or squat hold
- 1 or 2: 25 steps
- 2 or 3: 50 steps
- 5 or 6: 100 steps
After each run or wall sit, note what you completed and roll again. Keep this up until 20 minutes is up. If your first roll of any round is a 5 or 6, that’s a wall sit. Roll again and refer the Roll 2 – Steps table. The number of steps equals your wall sit in seconds. For example, a 3 or 4 on the 2nd roll is 50 seconds in a wall sit. A 5 or 6 is 100 seconds.
Tracking Your Score and Remembering the System:
Write out a simple tracking sheet, like the one pictured here. When I first did this workout, I simply brought a handful of coins and some colored tabs. Each time I finished an interval, I dropped a coin into the appropriate quadrant. For wall sits, I dropped in a colored tab. Do the math after it’s all over. Your FINAL score is the number of steps plus seconds in a wall sit, including the bonus round (see below).
When 20 minutes is up, total your wall sit time. Take half of that number (in seconds) and this is your bonus round. After a 2-min rest, you may continue to roll the dice and play the game until this extra time expires or do a wall sit for this time or a combo. Add your steps and/or wall sit seconds to your score.
- This workout is for anyone who loves training on steep inclines and ESPECIALLY for those who live in flat places. Having lived in Amsterdam for a year when I also trained for races in the Alps, I know what it’s like to build fitness for up hill performance while living in the flatlands. The solution I chose: STAIRS. I ran the stairs of our 16-floor office building more times than I can recall! You can find stairs just about anywhere, from airports to your house. Be creative!
- How to do a wall sit: back against wall, legs at parallel in a squat position. Hold it!
- #hillseeker #hwod3 to share your photos or experience!
Note’s from Jeff’s test run of this HWOD: My score today was 1,310. The hardest part was making it down the stairs after all those double step 100 steps I kept rolling! I did this one in January in Richterswil, Switzerland
— Coach Jeff
Please check out my new Hillseeker Podcast. It’s full of coaching guidance, entertaining stories from endurance racing and training and more! Will you please also review it on iTunes? That would be a HUGE help. Thank you!