Warm Up:
EMOM 3:
100-meter run
– Increase pace with each set.
Specific Warm-Up:
1 set:
200-meter run
1 legless rope climb
– Use workout variations.
WOD:
Every 4:00 minutes for 5 rounds:
400-m run
2 legless rope climbs
– Rest remaining time.
Intermediate:
Every 4:00 minutes for 5 rounds:
400-m run
2 rope climbs
– Rest remaining time.
Beginner:
Every 4:00 minutes for 5 rounds:
200-m run
4 pull-to-stands
– Rest remaining time.
Home Workout:
Every 4:00 minutes for 5 rounds:
400-meter run
:30 L-sit hold
– Rest remaining time.
Movement scaling options:
Run: Distance, substitutions
Legless rope climb: Rope climb with the legs, pull-to-stands, ring rows
Cool down:
1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
1:00 couch stretch/side