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:
-800 Meter Run
Rest 1 Minute
5 Rounds
-14 Alternating Barbell Front Rack Lunge
-20 Kettlebell Overhead Swing
Rest 1 Minute
-800 Meter Run
Suggestions
Men: 50-55# DB/KB | 75-95# BB
Women: 25-35# DB/KB | 55-65# BB
Goal: 20-27 Minutes
Coaches Notes
Since you are starting and finishing this workout with an 800 meter run, consider a speed that is not too far off from a moderate 400 meter pace. Aim to keep each run under 5:00 and customize your distances accordingly, or give yourself a hard cap at 5:00. Challenge yourself to make the second run more intense!
After your 1 minute rest, go right into your lunges and swings. This will get pretty taxing for your core, back, and lower body. During the lunges keep the barbell in a solid front rack position with elbows high and torso upright. For the swings, use an explosive hip to help swing the weight. Break the reps up as necessary to avoid long rests. Use a weight so you can hang on for all the lunges, and break up the swings 10-15 reps at a time with a quick breather as a good strategy. Aim to keep each round under 3:30.