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:
-50 Alternating Dumbbell Step Up Over
-400 Meter Run
Rest 2 Minutes
-50 Kipping/ OR Strict Pull Up
-400 Meter Run
Rest 2 Minutes
-50 Alternating Dumbbell Step Up Over
-400 Meter Run
**Strict Pull Up Option: 25-30 Reps
**This version could also be done with:
Sandbag Shoulder Step Up Over
Suggestions
Coaches Notes
For each set of the dumbbell step up overs, you need to choose a height for the box/step and weights that you are certain you can move through quickly and for sets of 20-30 reps at a time. You should be wrapping up 50 reps in 2-3 minutes, which is booking it. For the pull ups, you should be able to do 7-10 reps at a time of whatever variation you choose. If you’re doing fewer than 7, you might be able to still hit the goal but you need to keep your breaks super short. It’d probably be a better idea to customize to a variation that allows for bigger sets, like banded pull ups or inverted rows.
For each 400m run, it should be a HARD effort. Doesn’t necessarily need to be an all-out sprint, but you should be pushing the pace from start to finish. If you need to, reduce the distance of the run to something you can finish in 2 minutes or less.