WOD – Mon, Sep 29
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
200m Run
2 rounds:
- 10 KB deadlifts
- 10 glute bridges
- 10 walking lunges
- 10 band pull-aparts
200m Run
Specific Warm-Up (8:00–13:00)
10 ab mat sit-ups
5 KB Deadlifts
2×5 KB Swings building to workout weight
3 RDLs w/ empty bar
3x 5 building deadlifts up to first working set
Strength (5 Rounds for reps)
(13:00–31:00)
Every 2:30 x 5 Sets
- 5 Tempo Deadlifts @ moderate (21X1) (Build these each set to a touch 5 at tempo)
- :30 Side Plank (each side) *DB for loading on your side if possible.
Conditioning (Time)
RXConditioning (35:00–46:00)
3 Rounds for Time:
400m Run
20 Ab Mat Sit-Ups
15 American Kettlebell Swings (53/35)
Cap: 10:00
Intermediate: lighter KB
Baseline: KB deadlift
Cool Down (Checkmark)
(48:00–60:00)
- Single leg single arm DB or KB Romanian Deadlift 3×12 each side
- Single arm overhead strict press 3×12 each arm (All with slower down than up tempo)
Rest as needed between movements and sets.
Posterior chain strength and aerobic midline development. Discomfort on the run is intended, not to be over paced but attacked like a race. Put your ability to keep moving inside the gym to the test with high rate breathing and high heart rate.