This workout is the same for Blitz or Race. The workout lasts 30 minutes, including rest time. On each 5 minute mark start a new round (i.e. 0, 5, 10, 15, 20, 25) and use remaining time between rounds for rest.
Workout (No Equipment Version):
On the 5:00 x 6 Rounds:
Wearing Weighted Back Pack(Ruck):
15m Walking Lunge
400m Run or swift walk