Warm Up:
1 round:
200-meter jog
:30 Samson stretch/side
200-meter plate run
Specific Warm-Up:
1 round:
200-meter jog
:30 Samson stretch/side
200-meter plate run
WOD:
5 rounds for time:
5 front squats (155/225 lb)
5 rope climbs (15 ft)
400-m run with a plate (25/45 lb)
– 30:00 time cap.
Intended Stimulus: 20-30 Min
Intermediate:
5 rounds for time:
5 front squats (105/155 lb)
4-5 rope climbs (12 ft)
400-m run with a plate (15/25 lb)
– 30:00 time cap.
Beginner:
5 rounds for time:
5 front squats (55/75 lb)
5 pull-to-stands
300-m run with a plate (10/15 lb)
– 30:00 time cap.
Home Workout:
5 rounds for time:
10 double-dumbbell front squats (35/50 lb)
16 alternating double-dumbbell renegade rows (35/50 lb)
16 V-ups
400-meter run with a single dumbbell (35/50 lb)
– 30:00 time cap.
Masters 55+:
5 rounds for time:
5 front squats (125/185 lb)
5 rope climbs (15 ft)
400-meter run with a plate (15/25 lb)
– 30:00 time cap.
Movement scaling options:
Front squat: Load, kettlebell goblet squats
Rope climb: Reps, rope climb height, pull-to-stands, single-ring rows
Plate run: Load, distance, 800-m C2 bike with a higher damper setting
Cool down:
1 set:
1:00 foam roll quadriceps/leg
1:00 foam roll hamstrings/leg