Warm Up:
1 set:
400-meter run (sub a 400/500-meter Ski-erg, row, or 800/1,000-meter bike to accommodate running limitation)
1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 burpees (slow)
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
Specific Warm-Up:
2 sets:
100-meter run
3-5 hand-release push-ups
– Rest :30-1:00 between sets.
WOD:
For time:
9 hand-release push-ups
100-m run
15 hand-release push-ups
200-m run
21 hand-release push-ups
400-m run
21 hand-release push-ups
200-m run
15 hand-release push-ups
100-m run
9 hand-release push-ups
Intended Stimulus: 8-12 Minutes
Intermediate:
For time:
6 hand-release push-ups
100-m run
8 hand-release push-ups
200-m run
12 hand-release push-ups
400-m run
12 hand-release push-ups
200-m run
8 hand-release push-ups
100-m run
6 hand-release push-ups
Beginner:
For time:
5 hand-release push-ups from knees
100-m run
7 hand-release push-ups from knees
200-m run
9 hand-release push-ups from knees
200-m run
9 hand-release push-ups from knees
200-m run
7 hand-release push-ups from knees
100-m run
5 hand-release push-ups from knees
Home Workout:
For time:
9 hand-release push-ups
100-meter run
15 hand-release push-ups
200-meter run
21 hand-release push-ups
400-meter run
21 hand-release push-ups
200-meter run
15 hand-release push-ups
100-meter run
9 hand-release push-ups
Movement scaling options:
Hand release push ups: Volume, hand-release push-ups from the knees, push-ups with hands on a 30-inch box (do not release the hands)
Run: Distance, running substitutions
Post-Workout Skill Work:
Accumulate:
2:00 in a handstand
– Athlete’s choice: freestanding, against the wall, feet on a box, etc.