Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*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
Every 2 Minutes for 20 Minutes
-200 Meter Run/ OR 300 M. Row
-6 Heavyish Barbell Deadlift
-12 Air Squat
Suggestions
Men: 155-225# Women: 105-155#
Goal: 1:20-1:45 per round
Coaches Notes
Today we’re looking at short, hard efforts with minimal rest. We want you able to complete all the work inside of the 2 minutes – earning yourself at least 15 seconds of rest before starting your next round. If you’re not able to rest and you’re working up to the next round, it’s highly suggested to customize 1 or 2 movements.
Let’s first start with the run. The run will take the bulk of our time, and for this workout we don’t want you running any longer than 1 minute. If needed, consider running for a period of time or cutting back on your distance. Once you finish your run there won’t be a lot of time to rest, so it’s important to run/work at an effort you can sustain. This should not be treated like an all-out sprint – remember, this workout is 20 minutes long.
Once you finish your run and transition into your deadlift, you’ll want to get right to work. This is intended to be “heavier,” but not so heavy that you’ll have to rest for longer than 10 seconds before picking up your bar. Please take time in your warm up to 1) establish a good weight and 2) focus on your movement. When pulling from the floor you should be able to keep a flat back with hips and shoulders rising at the same rate.
For the air squat, focus on quality squat mechanics over speed! Keep your chest up, weight in heels, and squatting to full depth (hips below parallel). Be sure to finish by fulling extending your hips. If you’re struggling to get these done in a decent amount of time, consider cutting back on the number of reps you do each round.