Warm Up:
1 set:
200-meter run, slow
10 alternating hamstring scoops
10 arm swings
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
10 unweighted good mornings
10 arm circles
Specific Warm-Up:
1 round:
6 unweighted walking lunges
6 light kettlebell walking lunges
6 workout load kettlebell lunges
PARTNER WOD:
For time with a partner:
800-meter run
80 KB swings (35/53 lb)
80 KB walking lunges
800-meter run
– Run together, and split KB work as desired.
Intended Stimulus: Sub 20 Minutes
Intermediate:
Same as Rx
Beginner:
For time with a partner:
600-meter run
60 KB swings (16/18 lb)
60 KB walking lunges
600-meter run
– Run together, and split KB work as desired.
Home Workout:
For time with a partner:
800-meter run
80 dumbbell swings (35/50 lb)
80 dumbbell walking lunges
800-meter run
– Run together, and split dumbbell work as desired.
– Use one dumbbell.
Movement scaling options:
Run: Distance, substitutions
KB swings: Load, reps, range of motion
KB walking lunges: Load, reps
Cool down:
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right