Warm Up:
2 sets:
:20 jumping jacks
10 unweighted good mornings
10 walking lunge steps
5 push-ups, slow
5 push-ups, fast
BENCHMARK WOD:
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400-m run
Intended Stimulus: 20-30 Min
Intermediate:
6 rounds for time:
18 squats
18 push-ups
18 walking lunge steps
400-m run
Beginner:
4 rounds for time:
14 squats
14 push-ups from the knees
14 walking lunge steps
400-m run
Home Workout:
6 rounds for time:
24 air squats
24 push-ups
24 walking lunges
400-meter run
Movement scaling options:
Air squat: Reps, range of motion
Pushup: Reps, hand-elevated push-ups, push-ups from the knees
Walking lunge: Reps, reverse lunges, low-box step-ups
Run: Substitutions2 sets:
:20 jumping jacks
10 unweighted good mornings
10 walking lunge steps
5 push-ups, slow
5 push-ups, fast
Cool down:
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm