Let's Go For a Run

Stimulus and Strategy:

Today, we are running fast. Each round in this workout should be an all-out effort. This will allow for plenty of time to recover between sprints. If you have completed this workout or something like it previously, use that information to help inform your target pace. Athletes should work and push their boundaries to their own capacity. Beginners can reduce the total number of rounds.

Scaling:

Reduce the number of rounds or the distance of each effort. In case of injury or limitation, perform a 500/700-meter Echo bike or 200/250-meter row.

Warm-up | 5:00

1 round:

10/10 Leg swings (forward/back)

10/10 Leg swings (side to side)

5/5 hip circles/side

25' hamstring scoops

25' walk on balls of feet

25' walk on heels

25' high knees

25' butt kickers

200-meter jog

TECH | 1:00

Safety talk

Break | 2:00

WOD | 28:00 | H:20

RX/Intermediate:

Every 4 minutes for 7 rounds: 200-meter run

Post each run time to comments.

Beginner option:

Every 4 minutes for 4 rounds:

200-meter run

Finisher | 4:00

4 alternating sets of:

10 dual KB glute bridge floor press - use KB or DB

Half kneeling SA arnold press - 10/side

Jefferson curl - use KB for ROM focused

1:00 Rest

Cooldown | 4:00

Couch stretch

Pigeon pose stretch

Figure 4 stretch

Straddle stretch