WOD – Thu, Aug 28
Intent
Warm Up (Checkmark)
General (0:00–10:00):
- 400m Jog
- 10 Glute Bridges
- 10 walking Lunges
- 10 World’s Greatest Stretch
- 20 High Knees + 20 Butt Kicks
- 10 Forward/ backward leg kicks each leg
- 5 Tuck jumps
- 10 Lunge jumps
Specific (10:00–20:00):
Dynamic Strides:
- 2x 100m building pace
- 2x 50m Fast run (faster than race pace)
- 4x 100m at race pace with :20 rest between each.
This is where we dial in our goal pace, figure out what we need to average per 400m and break that down even into these 100m efforts to “feel” what that output should feel like as we start the run.
Conditioning (Time)
Conditioning (25:00–40:00):
1 Mile Time Trial (Run)
Goal: All-out pacing, benchmark for fall
Score = time
Injury Option:
- 2k Row for time.
Similar build up to testing this but rowing efforts not running.
Cool Down (Checkmark)
(45:00–55:00):
3 Rounds (Core work)
12 Weighted sit up (DB behind neck or on chest, load it up)
15 Banded superman or GHD Hip extension
Rest as needed.
Today we assess monostructural progress after a summer of varied exposure. This is pure output + mental toughness.