Warm Up:
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or Air Bike. Perform straight through on one machine OR switch after :60 of work.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
Specific Warm-Up:
1 set:
Perform each drill 50-meter out and 50-meter back.
High knees
Butt kickers
Skip for height
Skip for distance
Side shuffle (switch directions halfway through)
Jog
1 set:
100-meter run
– Rest 2:00
200-meter run
WOD:
For time:
Run 800 meters
– Rest 2:00.
Run 600 meters
– Rest 1:00.
Run 400 meters
– Rest :30.
Run 200 meters
Intended Stimulus: 12-18 MInutes
Intermediate:
Same as Rx
Beginner:
For time:
Run 600 meters
– Rest 2:00.
Run 400 meters
– Rest 1:00.
Run 200 meters
– Rest :30.
Run 100 meters
Home Workout:
For time:
Run 800 meters
– Rest 2:00.
Run 600 meters
– Rest 1:00.
Run 400 meters
– Rest :30.
Run 200 meters
Movement scaling options:
Run: Distance, bike, row
Cool down:
1 set:
1:00 foam roll quads
1:00 couch stretch/side