Warm-Up
Watch the Standard Warm-Up Video Here
then…
For time!
4 rounds of:
3 Box jumps (20/24), 6 Dips, 9 V-Ups
Then:
400m row/1000m bike
Then:
3 rounds of:
3 box jumps, 6 dips, 9 V-Ups
Then:
300m row/750m bike
Then:
2 rounds of:
3 box jumps, 6 dips, 9 V-Ups
Then
200m row/500m bike
Then:
1 round of:
3 box jumps, 6 dips, 9 V-Ups
100m row/250m bike
Stimulus Goal:
Why Do This Workout? Improve your ability to move your own body weight around and to take off running fast as needed.
Duration and Feel: Try to get the workout done under 25 minutes. The workout shouldn’t fee hard when doing the movements, so try to do them fast. There is a decent amount of running, just try to hang in and get right to running as soon as you’re ready.
Scaling Options: Lower boxes. Dips are done on the rings, on the dip bars, or on parallettes.
