No weight, no problem. Great for anyone on the road this season, keeping up with their fitness. We run (or erg equivalent), 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 GHD or (abmat)
6 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)
6 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
Single leg wall sit
3x :10-20 Single leg wall sit
Rest as needed.
