Specific Warm-Up:
4 sets:
3 bench presses
– Rest 1:00 between sets, alternating sets with partner(s).
– Build to starting workout load.
WOD:
Every 5:00 x 5 rounds:
3 bench presses
400-m run
– Rest the remainder of the interval.
– Score the load and time for each round.
Intermediate:
Same as Rx
Beginner:
Every 5:00 x 5 rounds:
3 bench presses
200-m run
– Rest the remainder of the interval.
– Score the load and time for each round.
Home Workout:
Every 5:00 x 5 rounds:
10 double-dumbbell bench presses or floor presses
400-meter run
– Rest the remainder of the interval.
– Score the load and time for each round.
Movement scaling options:
Bench press; Load, dumbbell bench press, floor press
Run: Distance, machine substitutions
Run substitutions: 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400/500-m row/ski
Post-Workout Skill Work:
Accumulate:
2:00 GHD Superman hold
– Use a bench with a partner holding legs, if GHDs are limited.