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:
200 Meter Run
Rest 2 Minutes
400 Meter Run
Rest 3 Minutes
800 Meter Run
Rest 4 Minutes
400 Meter Run
Rest 3 Minutes
200 Meter Run
Goal:
200 Meter Goal: 0:40-1:10
400 Meter Goal: 1:15-2:20
800 Meter Goal: 3:00-4:30
Coaches Notes
Today is all about expressing your fitness in one of the most fundamental human movements: Running.
Your success throughout this workout really comes down to thoroughly completing your warm-up with intention. It’s designed to give you a little sweat, while scanning your entire body of areas for you to specifically focus.
Treat the first run as the beginning of your workout, not another warm-up set. Attack the run with intensity, and take full advantage of the rest periods.
As the distances increase, modulate your intensity to ensure consistent relative intensity for each given distance.
Dig deep to finish the second half of the runs with a personal sense of pride!