Warm Up:
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
20 banded side steps (moving right)
20 banded side steps (moving left)
Specific Warm-Up:
1 set:
200-meter run
10 box step-ups
200-meter run
10 dumbbell box step-ups
10 burpees
10 dumbbell box step-ups
– Athletes can increase the load of the dumbbells across this warm-up to find their workout weight.
– Use workout variations.
WOD: 3 rounds for time:
20 DB box step-ups (35/50 lb) (20/20 in)
400-m run
– Use two dumbbells.
– Wear a weight vest (14/20 lb).
Intermediate: 3 rounds for time:
20 DB box step-ups (20/35 lb) (20/20 in)
400-m run
– Use two dumbbells.
Beginner: 3 rounds for time:
20 box step-ups, unloaded (12/18 in)
200-m run
Home Workout:
3 rounds for time:
20 dumbbell step-ups or lunges (35/50 lb) (20/20 in)
400-meter run
– Use two dumbbells.
– Wear a weight vest (14/20 lb).
Post-Workout Skill Work:
3 sets:
10 DB Bulgarian split squats, right
10 DB Bulgarian split squats, left
10 strict toes-to-bars
– Rest as needed to maintain quality movement.