WOD:

1a) 0:00 – 20:00 – Every 1:00 x 20 sets:

Station 1 – 10-20 Calories Machine

Station 2 – 2/side Kettlebell/Dumbbell Turkish Get Up

Station 3 – 10/side Side Plank Hold + Banded Row

Station 4 – 20 seconds/side Static Lunge Hold

Station 5 – 20-30 Seated Banded Face Pulls 

Start with easy efforts/loading for this and build through each of the 4 cycles to increase the intensity as deemed fit. As always, if you’re a 4-6 day/week athlete at CVCF use this as an active recovery day, work with easy-to-moderate weights/paces, and use this to restore your body. If you’re a 2-3 day/week athlete then get after the workout appropriately based on how you feel and what you have in the tank today. Scale movements as needed.

1b) 25:00 – 35:00 – 10 minute AMRAP:

300m Run

20 V-Ups

10 Medball Good Mornings

Athletes should be brining their ball outside so they can perform this piece outdoors, weather dependent. If you can’t physically run your subs are 375m Row/Ski, 750m C2 Bike, 800m Assault Bike. Scale movements as needed.

1c) 37:00 – 45:00 – 8 sets of :40 ON/:20 OFF:

Station 1 – Mountain Climbers

Station 2 – Lateral Hops Over PVC Pipe, Dumbbell, Kettlebell, etc.

Station 3 – Plank Hold/Stink Bug Hold/Handstand Hold

Station 4 – Kettlebell Hang High-Pulls

Max reps eat each station. Scale movements as needed.

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