Warm Up:
2 sets:
10 Samson stretch lunges
10 PVC good mornings
10 PVC overhead squats
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
Specific Warm-Up:
1 set:
200-m run (fast)
10 DB step-ups
WOD:
Every 5:00 x 3 sets for reps:
800-m run
Max reps DB box step-ups (20/24 in) (35/50 lb)
– Use one DB.
Intermediate:
Every 3:00 x 4 sets for reps:
400-m run
Max reps DB box step-ups (20/24 in) (25/35 lb)
– Use one DB.
Beginner:
Every 5:00 x 3 sets for reps:
400-m run
Max reps box step-ups (20 in)
HOME WOD:
Equipment:
Every 5:00 x 3 sets for reps:
800-m run
Max reps DB step-ups (knee height)
– Use one DB.
Bodyweight:
Every 5:00 x 3 sets for reps:
800-m run
Max reps weighted step-ups (knee height)
Movement scaling options:
Run: Distance, substitutions
DB box step-ups: Load, box height, lunge variations
Partner Option:
AMRAP 15:
600-m run
Max-reps DB box step-ups (20/24 in) (35/50 lb)
– Use one DB. Partner 1 runs while partner 2 AMRAPs step-ups.
-Once P1 finishes the run, each will switch. Continue accumulating reps until time expires.
Post-Workout Skill Work:
3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps