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“Physical fitness will buy you less unhappiness.” -Arthur Brooks Warm Up: 1 set: 400-m run (easy pace) 25-ft down and back: Bear crawl (down) Samson lunges (back) Spiderman twist Side lunges 1 set: 200-m run (moderate pace) 3 rounds for quality: 10 plank shoulder taps (R/L) to down dog 10 bootstrappers 200-m run FAST/STRIDE Specific Warm-Up: 2 sets: 3-5 DB thrusters – Increase in load to workout weight. WOD: For time: 21 DB thrusters (35/50 lb) 400-m run 18 DB thrusters 400-m run 15 DB thrusters 400-m run – Use two DBs. Intermediate: For time: 21 DB thrusters (25/35 lb) 400-m run 18 DB thrusters 400-m run 15 DB thrusters 400-m run – Use two DBs. Beginner: For time: 15 DB thrusters (10/15 lb) 400-m run 12 DB thrusters 400-m run 9 DB thrusters 400-m run – Use two DBs. Home Workout: Same as Rx Movement scaling options: DB thruster: Load, single-arm variation, DB push presses, DB front squats Run: Distance, substitutions Post-Workout Skill Work: On a 5:00 clock: Accumulate 3:00 total minutes of hollow holds – Scale to a variation that allows for :20+ holds at a time. – Rest as needed.