Running =S
Warm Up
AMRAP 4 min
200m Run
10 Beat Swings
Mobility
Tall Kneeling Banded Internal Rotation shoulder stretch
Contract (down) for 5 seconds / relax (up) for 5 seconds 5 reps/side
Specific
3 sets
4-6 Banded tall kneeling lat pulldown
10m Double foot runner hops
Hollow body hold 30 seconds
Gymnastics
Weighted Strict CTB
5 x 5
TC: 10 min Score; Weight
Scaling Options
Beginner
5 x 5
Band or partner assisted Pull Up
Intermediate
5 x 5
Strict Pull up/ Band assisted strict C2B
Workout
3.2 K run
In increments of 400 or 800s
Between each interval perform either:
15-30m Heavy farmer’s carry
15-30m Moderate sled push
15-30m Bearhug carry
If athletes chose to run 400m, the object carry will be 15m. If athletes chose the 800m, the carry become 30m.
TC: 20 min Score: Time
Scaling Options
Beginner
Run 1.6-2.4K
Intermediate
Run 2.4-3.2 K
Accessories
Standing Banded W
3 x 15
Hold 5 seconds every 5 reps
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