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:
-30 Burpee Box Jump
-800 Meter Run
-20 Burpee Box Jump
-600 Meter Run
-10 Burpee Box Jump 400 Meter Run
Suggestions
Men: 20-24″ Box Women: 16-20″ Box
Goal: 15-20 Minutes
Coaches Notes
A classic combo of burpees and running that’s going to be a pure grind! Both the burpees and running become less with each round. Try to think of this as a slow build – gaining speed as you go versus going out too hot and hitting a wall early.
Now of course you’ll get tired, but don’t sell out too early, and make sure to leave just enough gas in the tank to push hard at the end.
For the burpee box jump, work to find a good rhythm of doing your burpee, jumping onto the box, stepping down, and going into the next rep. If you can, keep an eye on the clock while doing these – in order to meet the goal for the workout we would want to get roughly 8-10+ reps per minute. If you find yourself falling short of that, you can make a quick customization to doing a step up versus box jump to help manage your breathing.
We have longer runs today which is always a good way to challenge ourselves. For the 800 meter run aim to get this done in 4-5 minutes, for the 600 meter run 3-3:30, and the 400 meter run 2-2:30. If these goal times are aggressive for you and you’re unsure of being able to complete the distance in that amount of time, feel free to customize the distance or run for a period of time. If you consider yourself to be a strong runner, we would challenge you to really go for it and try to hang on from the start!