Warm Up:
1 set:
100-m jog
AMRAP 4:
3 burpees
5 sit-ups
7 unweighted good mornings
1 set:
100-m run
Specific Warm-Up:
1 set:
200-m run
10 GHD hip extensions
10 sit-ups
WOD: MICHAEL
3 rounds for time:
800-m run
50 hip extensions
50 sit-ups
Intended Stimulus: 24-30 Minutes
Intermediate:
3 rounds for time:
800-m run
25 hip extensions
50 sit-ups
Beginner:
3 rounds for time:
400-m run
25 good mornings (unloaded)
25 sit-ups
Home Workout:
3 rounds for time:
800-m run
50 DB good mornings (15/20 lb)
50 sit-ups
No GHD option:
3 rounds for time:
800-m run
50 empty barbell good mornings (45/45 lb)
50 sit-ups
Movement scaling options:
Run: Distance, bike, row
Hip extension: Reps, range-of-motion, GHD superman hold, good mornings
Sit-ups: Reps, accumulate 1:00 plank hold
Cool down:
1 set:
:40 seated straddle stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right