Nameless Benchmark

Stimulus and Strategy:

Even though it doesn’t have a name, today’s workout is a benchmark. Choose options that allow you to keep the run efforts to 2:15 or less and the air squats to 1:30 or less. Push the pace on the run and try not to stop on the air squats. Move at a steady pace on the air squats, and remember to breathe. Expect lactic acid to build up on the squats, but once you get out on the run, that feeling will subside.

Scaling:

Reduce the distance of the run. Reduce the number of air squats in each set.

To reduce the complexity of the air squats, consider squatting to a target and moving through a pain-free range of motion.

In case of an injury or limitation, consider substituting a 900/1,250-meter Echo bike or 400/500-meter row in place of the run. If squatting is not an option, consider lunges or unloaded good mornings.

Warm-up | 5:00

10/10 leg swings (forward/back)

10/10 leg swings (side to side)

5/5 open gate hip mobility movement (single side/per direction)

5/5 close gate hip mobility movement (single side/per direction

10 calf raises

10 hamstring scoops

200-metre run or 90-seconds on a cardio machine

TECH | 2:00

Running: safety talk (weather, slipping hazards, etc.)

Demo: air squats

Specific warm-up | 2:00

Air squats preparation | 2:00

10 air squats

10 Cossack squats

10 Cyclist squats (feet together then deep squat)

Break | 2:00

WOD | 12:00 - 15:00

RX/Intermediate:

4 rounds for time of:

400-meter run

50 air squats

Beginner option:

4 rounds for time of:

200-meter run

20 air squats

Cooldown | 5:00

1:00 each of:

Couch stretch

Hamstring stretch

Figure 4 stretch

Hip crossovers

Child's pose

Enjoy!