Stimulus and Strategy:

Today’s workout is running intervals. If you have performed this workout in the past, look back at your scores and use them to help you today. Each interval should be treated as a near-maximal effort and should take no more than 2 minutes to complete.

Scaling or Weather Issue:

Reduce the distance to achieve the intended time domain.

To reduce the complexity or in the case of a limitation, consider substituting with any machine available. Perform 900/1,250 meters on an Echo bike or 400/500 meters on a rower or ski erg.

Warm-up | 5:00 - 7:00

2 sets:

20 jumping jacks

10 mountain climbers

10/10 leg swings, forward and back

10/10 leg swings, side to side

20 hamstring scoops

20 calf raises

100-m jog

TECH | 1:00

Safety talk

Specific Warm-up | 5:00

3 sets:

200-m (easy pace) - run or cardio-machine

200-m (moderate pace) - run or cardio-machine

200-m (workout pace) - run or cardio-machine

Break | 2:00

WOD | 20:00

RX/Intermediate:

5 rounds, each for time, of:

400-meter run

Rest 2 minutes

Post your fastest and slowest times to comments in ZenPlanner.

Beginner option:

5 rounds, each for time, of:

200-meter run

Rest 2 minutes

Post your fastest and slowest times to comments in ZenPlanner.

Cooldown | 5:00

Couch stretch

Figure 4 stretch + hip crossover

Downward dog

Child's pose

Enjoy!