Warm Up:
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-meter run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-meter run, faster
PARTNER WOD:
For time with a partner:
800-m run
then…
10 rounds of:
10 alternating, single-DB hang squat cleans (35/50 lb
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
Intended Stimulus: 18:00-24:00 for most. Advanced athletes can push for sub 16:00.
Intermediate:
For time with a partner:
800-m run
then…
10 rounds of:
10 alternating, single-DB hang squat cleans (20/35 lb)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
Beginner:
For time with a partner:
400-m run
then…
6 rounds of:
10 alternating, single-DB hang squat cleans (10/15 lb)
20 single-unders
then…
400-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
Home Workout:
Same as RX’d, Intermediate, or Beginner.
Movement scaling options:
Run: Distance, bike, row
Single DB hang squat cleans: Load, hang power cleans, goblet squats
Double-unders: :30 of attempts, 30 single-unders
Cool down:
2 rounds:
1:00 calf roll/side
1:00 quad smash/side