Warm Up:
1 set:
400-meter run (easy pace)
25 feet down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-meter run (moderate pace)
3 sets:
10 alternating scorpion stretches
10 alternating walking lunges
10 alternating shoo the turtles
1 set:
400-meter run (fast/stride)
Specific Warm-Up:
3 sets:
10 dumbbell front rack lunges
100-meter jog
WOD:
For time:
800-m run
36 dumbbell front rack lunges (35/50 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
800-m run
36 dumbbell front rack lunges (20/35 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.
Beginner:
For time:
400-m run
24 dumbbell front rack lunges (10/15 lb)
400-m run
12 dumbbell front rack lunges
200-m run
6 dumbbell front rack lunges
200-m run
– Use two DBs.
Home Workout:
For time:
800-meter run
36 dumbbell front rack lunges (35/50 lb)
600-meter run
24 dumbbell front rack lunges
400-meter run
12 dumbbell front rack lunges
200-meter run
– Use two dumbbells.
Movement scaling options:
Run: Distance, substitutions
DB front rack lunge: Load, reps, reverse lunges
Cool down:
1 set:
200-meter walk
1:00 hamstring stretch/side