Warm-up
800m run at 50%
Then, 2 rounds
20 air squats
15 push-ups
10 ring rows
Mobility
Hamstring and ankle mobility
Strength
Weighted step-ups – 4x8e
You know the deal here, no cheating. Find something heavy and try to isolate the working leg each time. No pushing off and no sneaking the second leg into the movement early to make it a two legged step-up. This is your only strength, so make it hard and productive.
WOD
“Bigger Boat”
5 min AMRAP
10/8 cals AB
10 box jumps
Rest 2 min
5 min AMRAP
12/10 cals row
10 DB deadlifts
Rest 2 min
5 min AMRAP
200m run
10t KB lunges
3 mini workouts meant to spike the heart rate and keep it there. You are going to get a good chunk of time off so pushing to 85 or even 90% isn’t a mistake if you can get your breathing and HR back under control. What we should be prepared for is how much the movements are going to begin to affect each other. So you might need to slow your pace because of fatigue, not necessarily because of heart rate. Take a breath, shake it out and just keep swimming.
