Warm Up:
2 sets:
100-meter run
200-meter row
Specific Warm-Up:
1 set:
:20 double-unders
– Rest :10-:20
100-meter row sprint
– Rest :10-:20
200-meter run
WOD:
3 rounds for time:
120 double-unders
1,000-m row
800-m run
Intended Stimulus: 25-30 Min
Intermediate:
3 rounds for time:
75 double-unders
750-m row
800-m run
Beginner:
3 rounds for time:
50 single-unders
750-m row
800-m run
Home Workout:
3 rounds for time:
120 double-unders
100 unweighted step-ups (20 in)
800-meter run
Movement scaling options:
Double under: Reps, power singles, penguin taps, single-unders
Row: Distance, substitutions
Run: Distance, substitutions
Cool down:
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot