Warm Up:
1 set:
:20 jump rope
20 leg swings/side
1 set:
:20 jump rope
5 staggered-stance good mornings/leg
1 set:
:20 jump rope
20 alternating toe taps in plank
1 set:
:20 double-unders
15 up-downs
1 set:
:20 double-unders
10 burpees
Specific Warm-Up:
1 set:
10-m toe walk (walk on toes only)
10-m heel walk (walk on heels only)
20-m alternating side lunges
20-m alternating soldier kicks
20-m butt-kickers
20-m high knees
20-m skip for height
20-m skip for distance
1 set:
200-m jog
1 set:
400-m run
1 set:
:20 double-unders
– Rest :10
:20 burpees
– Rest :10
WOD:
For time:
1,600-m run
150 double-unders
50 burpees
800-m run
100 double-unders
35 burpees
400-m run
50 double-unders
20 burpees
Time Cap: 30 Minutes
Intermediate:
For time:
1,600-m run
100 double-unders
50 burpees
800-m run
50 double-unders
35 burpees
400-m run
25 double-unders
20 burpees
Beginner:
For time:
800-m run
150 single-unders
40 burpees
400-m run
100 single-unders
25 burpees
200-m run
50 single-unders
10 burpees
Movement scaling options:
Run: Distance, bike, row, SkiErg (See logistics section for exact distances.)
Double-unders: 1:00 of double-unders per 50 reps, 1-1 single-unders
Burpees: Reps, up-downs
Cool down:
2 sets:
:30 foam roll IT band/leg
:30 foam roll calves/leg