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:
Min 0-6
600 Meter Run/ OR 800 Meter Row
With remaining time, Max Reps Burpee
Min 6-12
600 Meter Run/ OR 800 Meter Row
With remaining time, Max Reps Box Jump
Min 12-18
600 Meter Run/OR 800 Meter Row
With remaining time, Max Reps Burpee Box Jump
Suggestions
Men: 20-24″ Box
Women: 16-20″ Box
Score: Burpee Reps
Score: Box Jump Reps
Score: Burpee Box Jump Reps
Goal: Burpees: 30-60, Box Jumps: 35-60*, Burpee Box Jumps: 20-45
*If you think you’ll do 60+ reps, go with a higher box!
Coaches Notes
A different distance today of 600 Meters. You can do this by running your normal 400 Meters plus a 200 Meters. Aim to keep these done in the 3:00-4:00 window. This should leave with at least 2:00 to accumulate as many reps of the next movement. If you want to customize this workout to maximize your opportunity to accumulate reps, consider shortening the run to whatever distance you can complete in 3 minutes.
For Burpees, we’re looking for an average of 15-20 reps per minute of work that’s left remaining. This is an aggressive pace, but we encourage you to push the intensity here.
Next, the Box Jumps, find a pace that allows you to steadily move through at least 2-3 minutes of work at a rate of another 15-20 reps per minute you might have available.
And finally, for the Burpee Box Jumps, give it everything you’ve got! As soon as you stand up from your burpee, go right into the box jump. As you step down, get your hands to immediately reach for the floor again. Aim for 7-15 reps for each minute you might have available here.