Warm Up:
1 set:
400-meter run (easy pace)
25-ft 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)
2 rounds:
10 sit-ups
10 alternating right/left plank shoulder taps to down dog
10 bootstrappers
200-meter run (fast/stride)
Specific Warm-Up:
2 sets:
20 flutter kicks
50-meter dumbbell farmer carry
25-meter high knees
25-meter butt kickers
WOD:
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (35/50 lb) after each set of sit-ups.
Intended Stimulus: 15-20 Minutes
Intermediate:
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (20/35 lb) after each set of sit-ups.
Beginner:
For time:
5-10-15-20
AbMat sit-ups
100-200-300-400
Run (meters)
– Perform a 50-m DB farmers carry (10/15 lb) after each set of sit-ups.
Home Workout:
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-meter dumbbell farmers carry (35/50 lb) after each set of sit-ups.
Movement scaling options:
Sit up: Reps, flutter kicks
Farmers carry: Load, distance, dumbbell step-ups (low box)
Run: Distance, bike, row
Cool down:
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch