Warm Up:
1 round:
200-meter jog
:20 high knees
:20 butt kickers
:20 up-downs
:20 Samson stretch/side
200-meter run (faster)
WOD:
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
Intended Stimulus: 12-18 minutes
Intermediate:
For time:
400-m run
30 knees-to-chest
400-m run
5 wall walks
400-m run
30 knees-to-chest
400-m run
Beginner:
For time:
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-up
200-m run
20 hanging knee raises
200-m run
Home Workout:
For time:
400-meter run
30 V-ups
400-meter run
10 wall walks
400-meter run
30 V-ups
400-meter run
Movement scaling options:
Run: Distance, run substitutions
Toes to bars: Reps, knees-to-chest, hanging knee raises, V-ups, sit-ups
Wall walks: Reps, range-of-motion, inchworm + push-up
Post-Workout Skill Work:
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.