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WOD:

1a) Warm-up – Passive:

3 minutes Poop Squat Hold

Goal position for this is to have feet together feet straight, and heels down. Goal is to be able to get to 10 minutes of this.

1b) Warm-up – Active – 2-3 rounds of:

5 Sumo Inchworm

10/side Clam Shells

20 Glute Bridge-up of Box/Stair/Couch

Take your time, focus on activation, over speed.

2a) Strength/Volume Work – 2-4-6-8-10-12-14-16-18-20 – For Quality:

Cossack Squats

Jumping Lunges

Heels Elevated Narrow Stance Squats

Sumo Stance Pause Good Mornings

Move through this at a steady pace, not for time, but for quality, position, range of motion, etc. For unilateral movements split the reps between each leg.

2b) Strength/Volume Work – Every 1:30 x 5 sets: 5/side Single Leg Romanian Deadlift (3 Second Pause In Bottom)

Focus on quality and position and balance, not speed. Perform all reps on 1 side before switching to the other.

3) Met-con – AQAP:

150 Air Squats

400m Run/500m Row or Ski/1000m C2 Bike/1200m AB

100 Air Squats

300m Run/375m Row or Ski/750m C2 Bike/900m AB

50 Air Squats

200m Run/250m Row or Ski/500m C2 Bike/600m AB

Scale volume on squats as needed. This should be around a 10 minute workout.

4) Accessory – 4 sets of:

1 minute Wall Sit Hold +

1 minute Banded Hamstring Curls

Perform movements back-to-back. Rest 1 minute between sets.

5) Secondary Conditioning – Every 10:00 x 3 sets: 7 minute Effort Run/Ski/Bike/Row

You choose the pacing/effort you’re looking to get after, with the intention of each 7 minute effort hitting the same meters/calories or as close as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Body

Move

Sport

Extra Work