Specific Warm-Up:
1 set:
400-meter run
2 sets:
5 hand-release push-ups
10 single-arm overhead walking lunges
– Rest 1:00 between sets.
– Use workout variations.
WOD:
For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (35/50 lb)
800-m run
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
800-m run
30 hand-release push-ups
50 single-arm DB overhead walking lunges (20/35 lb)
800-m run
Beginner:
For time:
400-m run
30 hand-release push-ups from the knees
30 single-arm DB front rack walking lunges (10/15 lb)
400-m run
Home Workout:
Same as Rx
Movement scaling options:
Run: Distance, substitutions
Hand release push ups; Reps, hand-release push-ups from the knees, hand-elevated push-ups on a box
Single arm DB overhead walking lunges: Load, single-arm dumbbell front-rack walking lunges, goblet-hold walking lunges, unloaded walking lunges
Post-Workout Skill Work:
3 sets:
:30 left-arm dumbbell side bends
:30 rest
:30 right-arm dumbbell side bends
:30 rest