Warm Up
5 Minutes of Rowing OR Bike
THEN…
1 Round:
-5 Good Mornings
-5 Burpees
-10 Air Squats
-10 Back Squats (empty barbell)
THEN…
Running Warm Up: ( one time thru)
-50’ High Knees
-50’ Soldier Kicks
-50’ High Skip
-50’ Karaoke (both directions) 50’ Back Pedal
WOD: 3 Rounds
-20 Barbell Back Squats
-400m Run
Rest 2 minutes between rounds
*Can also use a sandbag for this version!
Suggested Weight Men: 95-115# Women: 65-75#
COACHES NOTES
Choose a weight that you know you can do all 20 reps with unbroken. That doesn’t mean you have to sprint through them. You can pause briefly between reps but for the most part, you shouldn’t have to put the weights down until you’re done with the set. Then book it on the run! You should be finishing 400m anywhere from 1:45 to absolutely no longer than 2:30! Be mindful of keeping your lower belly tight during the run so that your low back doesn’t tighten up too badly.
BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
-Lighter Weight
-Air Squat
400M RUN
You’re working with 1:45-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – 2 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
-Double/Single Unders
-Low Step Ups