Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “JORMUNGUNDR”
2 Rounds
-400 Meter Run
-15 Burpee Toes to Bar
-400 Meter Run
-30 Burpee
*Customize Burpee Toes to Bar with 15 Burpees + 15 V-Ups
Goal: 13-19 Minutes
Coaches Notes
Get ready for some heavy breathing, guys! In fact, it’s probably a good idea to be mindful of your breath from the start. Take long inhales and exhales on that first run and try to exhale fully and forcefully through the remainder of the workout.
Each 400m run should take 2:00-2:30. If you’re sneaking past that 2:30 mark, we recommend reducing the distance.
Find a smooth, steady pace for both the burpee toes to bar and the burpees, rather than sprinting through a few reps then resting, sprinting, resting, etc. Practice a few burpee toes to bar reps in your warm up so you have an idea of where to set your feet and hands to make the jump up to the pull up bar the most efficient.