WOD:
For time:
200-m run
40 sit-ups
32/40-cal row, bike, or ski
400-m run
30 sit-ups
24/30-cal row, bike, or ski
800-m run
20 sit-ups
16/20-cal row, bike, or ski
Intended Stimulus: 16-22 Minutes
Intermediate:
Same as Rx
Beginner:
For time:
200-m run
20 sit-ups
16/20-cal row, bike, or ski
300-m run
15 sit-ups
12/15-cal row, bike, or ski
400-m run
10 sit-ups
8/10-cal row, bike, or ski
Home Workout:
For time:
200-meter run
40 sit-ups
40 alternating jumping lunges
400-meter run
30 sit-ups
30 alternating jumping lunges
800-meter run
20 sit-ups
20 alternating jumping lunges
Movement scaling options:
Run: Distance, substitutions
Sit-ups: Reps, feet-anchored sit-ups, plank shoulder taps
Row, bike, ski: Calories, substitutions
Post-Workout Skill Work:
Accumulate:
30-50 GHD hip extensions or good mornings