No weight, no problem. We run, we do basic body weight calisthenics, lots of them and then we run again! This is a chipper style sandwich with a buy in of a 400m run and a buy out of a 400m run. The distance is far enough for the run to matter on each side, can’t go too slow otherwise it’ll be hard to make up for a slow start. Considerations for scaling simply include making a reduction to the volume overall or making the movements a touch easier by kneeling for pushing ups or allowing a bit of worming up. If you are attacking this as RX, be sure to keep your push ups strict!
400m Run
________
10 Walking Lunge
10 Spiderman + Twist
10 Scorpion twist
10 Scap push up
10 Hollow Rock
2 rounds
________
5 Air Squat
5 Push Up
5 Sit Up
5 standing lateral leg swings (each leg)
3 rounds
_______
RX Conditioning:
400 m run
—————
20 air squat
20 push up
20 sit up (abmat)
5 rounds
—————-
400 m run
For time
20:00 Time Cap
Intermediate:
400 m run
—————
20 air squat
20 push up (kneeling/ scaled push up)
20 sit up (abmat)
5 rounds
—————-
400 m run
For time
Baseline:
200 m run
—————
10 air squat (to a box or holding onto the rig)
10 push up (kneeling/ scaled push up)
10 sit up (abmat)
5 rounds
—————-
200 m run
For time
3:00 easy bike or row or ski
+
1:00 Couch stretch each side