Warm Up:
4 sets
:20 double-unders or single-unders
Rest :10
:20 mountain climbers
Rest :10
Specific Warm-Up:
1 set:
High knees (50 m)
Butt kickers (50 m)
Skip for height (50 m)
Skip for distance (50 m)
Side shuffle (50 m, switch directions halfway through)
Jog (50 m)
1 set:
100-m run
Rest 2:00
200-m run
WOD:
For time:
400-m run
Rest 1:00
800-m run
Rest 2:00
1,200-m run
Rest 3:00
1,600-m run
Intermediate:
Same as Rx
Beginner:
For time:
200-m run
Rest 1:00
400-m run
Rest 2:00
600-m run
Rest 3:00
800-m run
Movement scaling options:
Run: Distance, bike, or row
1) Bike: 800/1,000 m, 1,600/2,000 m, 2,400/3,000 m, 3,200/4,000 m
2) Row: 400/500 m, 800/1,000 m, 1,200/1,500 m, 1,600/2,000 m
Alternate Workout Option 1:
For time:
800/1,000-m bike
Rest 1:00
1,600/2,000-m bike
Rest 2:00
2,400/3,000-m bike
Rest 3:00
3,200/4,000-m bike
Alternate Workout Option 2:
For time:
400/500-m row
Rest 1:00
800/1,000-m row
Rest 2:00
1,200/1,500-m row
Rest 3:00
1,600/2,000-m row
Cool down:
Accumulate
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot