Sunday December 3, 2023

“The miracle is not that we do this work, but that we are happy to do it.” ―Mother Teresa

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