Warm Up:
1 set:
200-meter jog
10 slow calf raises
:20 single-unders
:20 Samson stretch/leg
:20 single-unders
:20 Cossack squat stretch/leg
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
1 set:
400-meter run, workout pace
WOD:
4 rounds for time:
800-m run
75 double-unders
Intended Stimulus: 18-25 Minutes
Intermediate:
4 rounds for time:
800-m run
25 double-unders
Beginner:
3 rounds for time:
600-m run
25 single-unders
Home Workout:
4 rounds for time:
800-meter run
75 double-unders
Movement scaling options:
Run: Distance, bike or row
Double-under: Reps, single-unders
Post-Workout Skill Work:
On a 3:00 clock:
1:00 V-ups
1:00 tuck-ups
1:00 hollow rocks
– No rest between movements.