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:
On A Running Clock…
0:00-5:00:
600 Meter Run
5:00-10:00:
40 Kipping Pull Up
*At the top of each minute, starting at 5:00 do:
6 Push Up
10:00-15:00:
600 Meter Run
15:00-20:00:
40 Toes to Bar
-OR- 60 Alternating V-Up
*At the top of each minute, starting at 15:00 do:
6 Push Up
Strict Pull Up Option:
20-25 Strict Pull Up
Suggestions
All bodyweight today!
Coaches Notes
Here’s how this one is going to flow. You’ll start off with a 600 meter run. Rest any time remaining in that 5-minute window. At 5:00, you’ll do 6 push
ups and then start chipping away at the 40 pull ups. At the start of each new minute (6:00, 7:00, etc.), you’ll stop doing pull ups to knock out another set of 6 push ups. Continue that until you’ve completed 40 pull ups. Rest any time remaining in that 5-minute window. Then, follow that same pattern with another 600 meter run, and then again with toes to bar and push ups!
The goal for the runs is to complete them within 3-4 minutes. You should have at least 1 minute of rest before heading into the next 5-minute window. If it’s going to take you longer then 4 minutes, adjust your distance so you’re running no longer than 4 minutes.
For the pull up and toes to bar, we would highly recommend breaking these into manageable sets for you. Small sets with short rest can work really well when chipping away at a bigger number of reps. Keep a tight kip swing by finding a strong hollow and arch while initiating the kip swing with your shoulders. Customize as needed so you can get all reps done within about 4 minutes, leaving 1 minute to rest before the next 5-minute interval.
Lastly, for those push ups, we really don’t want them to take any longer than 15 seconds at the top of any minute. In the case that it does, customize to a variation that allows you to quickly get your reps done and transition into your pull ups/toes to bar. It should take ony one set to complete your push ups. Have fun with this one, everyone!