Warm Up:
1 set:
1:00 jog, row, bike, or ski (leisurely pace)
10 alternating Spiderman stretch
10 alternating Scorpion stretch
1 set:
10 leg swings/leg (across body)
10 staggered stance good mornings/leg
30 high knees (in-place)
:30 plank hold
1 set:
10 leg swings/leg (front and back)
10 double KB deadlifts (hip-width stance)
30 butt kickers (in-place)
30 Russian twist
1 set:
10 alternating Cossack squats
10 double KB deadlifts (sumo stance)
30 mountain climbers
10 sit-ups
Specific Warm-Up:
3 sets:
200-m run
– Rest 1:00 between sets.
WOD:
On a 14:00 clock:
1,600-m run
AMRAP in the remaining time:
10 double KB deadlifts (16/24 kg)
20 sit-ups
Intermediate:
On a 14:00 clock:
1,200-m run
AMRAP in the remaining time:
10 double KB deadlifts (12/20 kg)
20 sit-ups
Beginner:
On a 14:00 clock:
800-m run
AMRAP in the remaining time:
10 double KB deadlifts (8/12 kg)
20 sit-ups
Movement scaling options:
Running Substitutions: C2 bike 3,200/4,000-m, Assault bike 3,150/4,500-m, Echo bike 3,150/4,500-m, row 1,600/2,000-m, ski 1,600/2,000-m
Double DB DL: Load, single KB deadlift, good morning
Sit-ups: Reps, :30 plank hold
Interval style option:
5 sets:
On a 3:00 clock:
200-m run
AMRAP in the remaining time:
10 double KB deadlifts (16/24 kg)
20 sit-ups
– Rest 1:00 between sets.
Post-Workout Skill Work:
1 set:
Max double-KB farmers hold
– Use the KB’s you used in the workout.