Warm Up:
1 set:
100-m run, slow
:30 alternating hamstring scoops
3 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-m run, faster
Specific Warm-Up:
1 round:
Run 200 m
10-ft bear crawl
10 Russian KB swings
– Use workout load.
WOD:
3 rounds for time:
Run 800 m
100-ft bear crawl
30 Russian KB swings (53/70 lb)
Target time: 18 Minutes
Intermediate:
3 rounds for time:
Run 600m
100-ft bear crawl
30 Russian KB swing (35/53 lb)
Beginner:
3 rounds for time:
Run 400m
50-ft bear crawl
20 Russian KB swing (26/35 lb or lighter)
Home Workout:
3 rounds for time:
Run 800 m
100-ft bear crawl
30 DB swings (35/50 lb)
Partner option:
3 rounds for time with a partner:
Run 800 m together
100-ft bear crawl together
50 Russian KB swings, split evenly between partners (53/70 lb)
Movement scaling options:
Run: Distance, substitutions
Bar crawl: Distance
Russian KB swing: Load, single-arm
Cool down:
Accumulate:
2:00 plank hold
1:00 calf roll/side