Specific Warm-Up:
1 set:
10 push presses (empty bar)
100-meter run
1 set:
8 push presses, heavier
100-meter run
1 set:
6 push presses, workout load
100-meter run
WOD:
For time:
1-2-3-4-5-6-7-8-9-10
Push press (85/125 lb)
– Run 100 meters after each round.
Intended Stimulus: 6-10 Minutes
Intermediate:
For time:
1-2-3-4-5-6-7-8-9-10
Push press (60/85 lb)
– Run 100 meters after each round.
Beginner:
For time:
2-4-6-8-10
Push press (35/45 lb)
– Run 100 meters after each round.
Home Workout:
3 sets:
Single-arm KB overhead walk, right (75 ft)
Single-arm KB overhead walk, left (75 ft)
Rest :30
Movement scaling options:
Push press: Load, reps, dumbbell push press or shoulder press.
Run: Distance, 200-m C2 bike or 250-m Echo bike
Post-Workout Skill Work:
3 sets:
Single-arm KB overhead walk, right (75 ft)
Single-arm KB overhead walk, left (75 ft)
Rest :30