Dynamic Warm-up (DWU) XWOD/RSS: Station Interval Circuit w/Agility – 40 seconds per station – 3 rounds – rest 40 seconds between rounds Rain Option: Can be set up inside 1-Foot Jump Rope Skater Hops Lizard or Bear Crawl SL Inchworm Push-ups SL Squat Thrusts Lateral Cone Slides Kick to Handstand Ladder Drill Cone Jumps Stretching:
RunFit Workout of the Day (XWOD)
Extreme – February 22 & 23, 2011
Dynamic Warm-up (DWU) XWOD: 3-Mile Run – 20/20/20 – rotate through Jog/Sprint/Walk – record time or intervals Rain Option: rotate through 20 sec of each for 20 min (20 rounds) Jog w/POSE form around gym Fast Skips around Gym Fast Jump Rope RSS: rotate through 20 sec of each Clap Push-ups X- Body Lifts Alternating
Extreme – February 17 & 18, 2011
Dynamic Warm-up (DWU) RSS – BEFORE SPRINTS! Squat Thrust SL Hops for Distance on Right SL Hops for Distance on Left Tuck Jumps XWOD: 12 Max Speed Sprints w/30-60 sec rest recovery –50 meters – record all times 10 sec all-out effort/30 sec rest recovery – Record total reps Rain Option: Double Under Jump Rope,
Extreme – February 15 & 16, 2011
Dynamic Warm-up (DWU) XWOD: Metabolic Circuit – 400m alt w/ 1 set of all RSS exercises – 4 Rounds for time 2 min or equivalent quantity Rain Option: Rower, Jump Rope, or Fast Walking Lunges RSS: 12 reps of each exercise per set – alternate sides each set Jump Switch Lunges Single Leg (Single Arm)
Optional Weekend XWODs
20 Minute Fartlek Run (Swedish running term for “speed play”) Dynamic Warm-Up At the top of every minute, do an all-out sprint for 5-10 seconds. Keep running, but slow down to a comfortable pace in between sprints. Record your total distance. Roll and stretch. 30 Minute Speed-Up Run Dynamic Warm-up 30reps of run easy 40
Extreme – February 10 & 11, 2011
Dynamic Warm-up (DWU) XWOD: Short Hill Repeats w/walk down recovery – AMRAP in 10 min 10 Rounds of 30 sec all-out/30 sec Walk Recovery Use weight or vest to scale up, but don’t sacrifice speed. Rain Option: Fast Step-ups RSS: 6 Rounds for Time 6 X-Jumps 6 Dead Bugs 6 alt SL Bridges 6 Roll
Extreme – February 8 & 9, 2011
Dynamic Warm-up (DWU) XWOD: 7 Lactate Stackers – 1 min sprint/2 min easy jog back to start (goal mark) Go for same distance (or more) on every sprint. Rain Option: Rower – all-out for 1 min/ cover same distance in 2 min recovery RSS: 1 min holds – 2 Rounds Front Plank Right Side Plank
Extreme – February 3 & 4, 2011
Dynamic Warm-up (DWU) XWOD: 8 Tabatas – 20 sec sprint/10 sec turn around and rest – log # of full-distance sprints Rain Option: Jump Rope, SL Hops, Mtn Climbers, Tuck Jumps, or Run in Place Running Specific Strength (RSS) 8 Tabatas (20/10) of each – alternate Right and Left: SL Donkey Kicks SL Squats SL
Extreme – February 1 & 2, 2011
Dynamic Warm up (DWU) XWOD: 1-Mile Time Trial on NoExcuses course (1 mile = 8 laps (200m each) – log time taken to complete) Rain Option: Trade days with the next XWOD in the sequence RSS: 4 Rounds (30sec each) –– count total reps Alt Surfer Squats Push-ups w/alt Rot Superman Stretch A: Hold each
