BENCHMARK WOD: DREW
For time:
Kraus
200-m run
30 pull-ups
30 hand-release push-ups
4 deadlifts
:30 rest
Scott
400-m run
25 pull-ups
25 hand-release push-ups
4 deadlifts
:30 rest
Good
600-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest
Cully
800-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest
Night Stalkers
269 box step-ups (20/20 in)
– 1.5 x bodyweight deadlifts.
– Perform the full workout with a 14/20-lb weight vest.
Intermediate:
For time:
Kraus
200-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest
Scott
400-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest
Good
600-m run
10 pull-ups
10 hand-release push-ups
4 deadlifts
:30 rest
Cully
800-m run
5 pull-ups
5 hand-release push-ups
4 deadlifts
:30 rest
Night Stalkers
269 box step-ups (20/20 in)
– Bodyweight deadlifts.
– No weight vest.
Beginner:
For time:
Kraus
Run/walk 1:00 away from the gym and then back
20 jumping pull-ups
20 hand-release push-ups from knees
4 deadlifts
:30 rest
Scott
Run/walk 1:30 away from the gym and then back
15 jumping pull-ups
15 hand-release push-ups from knees
4 deadlifts
:30 rest
Good
Run/walk 2:00 away from the gym, then back
10 jumping pull-ups
10 hand-release push-ups from knees
4 deadlifts
:30 rest
Cully
Run/walk 2:30 away from the gym and then back
5 jumping pull-ups
5 hand-release push-ups from knees
4 deadlifts
:30 rest
Night Stalkers
150 box step-ups (12/12 in)
– Challenging but manageable deadlift load for 4 reps.
Intended stimulus: Sub 45:00
Home Workout:
Kraus
200-meter run
30 dumbbell high pulls
30 hand-release push-ups
4 dumbbell deadlifts
:30 rest
Scott
400-meter run
25 dumbbell high pulls
25 hand-release push-ups
4 dumbbell deadlifts
:30 rest
Good
600-meter run
20 dumbbell high pulls
20 hand-release push-ups
4 dumbbell deadlifts
:30 rest
Cully
800-meter run
15 dumbbell high pulls
15 hand-release push-ups
4 dumbbell deadlifts
:30 rest
Night Stalkers
269 object step-ups
– Use two dumbbells.
– Perform the full workout with a (14/20-lb) weight vest, if available.
Movement scaling options:
Run: Distance, substitutions, 500/1,000/1,500/2,000-m C2 bike, 700/1,250-m/1,850/2,500-m Echo bike, 250/500/750/1,000-m row or ski
Pull ups: Reps, jumping pull-ups, foot-assisted pull-ups, banded strict pull-ups, ring rows
Hand release push ups: Reps, push-ups from a foam roller, push-ups from the knees, hand-elevated push-ups
Deadlifts: Load, range of motion, sumo deadlifts, dumbbell variations
Step ups: Reps, box height
Cool down:
1 set:
1:00 child’s pose
1:00 pigeon stretch/side