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 “BROKK & EITRI”
-80 Air Squat
-60 Alternating V-Up
-40 Push Up
-800 Meter Run
-40 Push Up
-60 Alternating V-Up
-80 Air Squat
*You can replace each set of 60 Alternating V-Ups with:
40 Toes to Bar
Suggestions
No weight needed today!
Score: Total Time
Goal: 16-24 Minutes
Coaches Notes
This workout may be all bodyweight but don’t underestimate its potency! Be careful not to burn out on the first set of squats. You’ll be fresh so it’ll be tempting – but just find a nice, steady pace. They should take no longer than 4 minutes, though. Break early on the alternating v-ups! Each rep counts as 1 so 60 is 30 on each side. Commit to sets of 8-12 from the start and try to hold on. Same goes for the push ups, although it may be smarter to start off with sets of 6-10! If you’re past the 10-minute mark after the first 80-60-40, customize the run and/or the remaining movements so that you can move at a faster pace for the remainder of the workout. The run should be around 4-5 minutes so reduce the distance if you know it’ll be longer. Do your best during that time to relax your shoulders since you’re heading straight back into push ups after!