Warm Up:
2 sets:
:20 jumping jacks
10 unweighted good mornings
10 walking lunge steps
5 push-ups, slow
5 push-ups, fast
Specific Warm-Up:
Squat Review
BENCHMARK WOD: LOREDO
6 rounds for time:
24 squats
24 push-ups
24 walking lunge steps
400-m run
Intended Stimulus: 20-30 Minutes
Intermediate:
6 rounds for time:
18 squats
18 push-ups
18 walking lunge steps
400-m run
Beginner:
4 rounds for time:
14 squats
14 push-ups from the knees
14 walking lunge steps
400-m run
Movement scaling options:
Squat: Reps, range of motion
Push-Up: Foam roller push-ups, knee push-ups, reps
Walking Lunge: Reps, lunge variations
Run: Substitutions
Partner option:
6 rounds for time:
24 squats
24 push-ups
24 walking lunge steps
400-m run
– Non-working partner holds a plank.
– Run together.
Cool down:
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm