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