WOD – Fri, Jun 27
Intent
Warm Up (Checkmark)
General (0:00–10:00)
2 rounds:
- 10 Glute Bridges
- 10 Air Squats
- 10 Jumping Jacks
- 200m jog
Specific (10:00–20:00):
- 5 light DLs → 3 moderate DLs → 10 KB swings (53/35) → 5 pull-ups → 200m run
Primer: 1 round Helen @80%
Deadlift (Weight)
(20:00–35:00):
15:00 to build to heavy 3 TnG Deadlift
Cue: smooth bar path, bracing, fast triple. PR if confident
Conditioning (Time)
RX Conditioning (37:00–50:00):
Helen
3 Rounds for time:
400m run
21 KB Swings
12 Pull-Ups
Goal: <9:00 | Cap: 12:00
Intermediate: 35/26 KB, jumping/banded pull-ups
Baseline: 200m run, 15 light swings, 9 ring rows
Cool Down (Checkmark)
(50:00–60:00):
2 rounds:
- 10 Single‑Leg Glute Bridges
- 15 Banded Face Pulls
- 10 GHD Hip Extensions or Bird‑Dogs
This benchmark is the final for the week. Back to back running days can often prime and enhance a specific skill with foot strike and breathing, and that is our intended outcome. This old school workout is one often limited by how willing you are to push the run. Every second counts for folks who can look at these rep schemes and wonder why there isn’t more volume. The answer to them is to simply go faster. Prime the posterior chain with a heavy 3 TnG deadlift, then flow through Helen. Use CNS uptick for smoother swings and crisp running.