ENDUREANCE WOD
RX 60 Min Time Cap
2 Rounds of
1000m Run
20 Deadlifts 95/66
15 Wall Balls 20/14
10 Pull Ups
25 Cal Bike
100m Sled Push
4 Rounds of
500m Run
10 STO 95/65
15 Ring Rows
20 Med-Ball Sit Ups 20/14
500m Ski
100m Farmers Carry 53/35
WARM UP
3 rounds:
10 meter high knees
10 meter quad pulls
10 meter lunge and twist
10 Russian KB swings
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP with partner:
20 KB box step overs (shared)
20 synchro KB swings
2 rope climb (shared)
WARM UP
5:00 bike
3 rounds:
5 wall walks
10 ring rows
10 push ups
SKILL
Handstand walking
-forwards
-backwards
-pirouettes
WORKOUT OF THE DAY
15:00 AMRAP:
5 calorie bike
10 pull ups
15 push ups
20 air squats
*Score total reps completed.
WARM UP
3 x rolling 200 meter row
*Every meter +/- target, athlete performs :10 air squat therapy
SKILL
Back squat
5, 4, 3, 3, 3, 2, 2, 2, 1, 1, 1
*Build to heavy.
WORKOUT OF THE DAY
1 round fight gone bad for max reps:
1:00 wall ball (20/14)
1:00 sumo deadlift high pull (75/55)
1:00 box jump (20)
1:00 push press (75/55)
1:00 row for calories
*This is a sprint stimulus. Coach athletes to sell out on every minute to maximize their numbers. Score total repetitions.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
10 ring rows
20 alternating Cossack squats
30 meter bear crawl
40 single unders
*Score total reps completed.
WARM UP
EMOTM 10:00:
-
:30 run in place
-
:30 handstand shoulder taps
SKILL
E2MOTM 10:00:
5 push press @ 70% 1RM
*Warm up to working weight before EMOM starts.
WORKOUT OF THE DAY
For time:
800 meter run
Rest 2:00
400 meter run
Rest 2:00
800 meter run
Rest 2:00
400 meter run
Rest 2:00
800 meter run
*Athletes must rest the entire interval. Push the runs each set. Score total time. 30:00 cap.
