Stimulus and Strategy:

Today's workout tests your midline and lower-body stamina. Athletes should push to complete at least 3 rounds. Choose options that allow you to complete a single round in 5 minutes or less. Expect your legs to feel heavy in the first 100 meters of each run. Focus on picking up your feet, getting your body moving, and then increasing your pace.

Scaling:

Reduce the distance of the run. Reduce the reps of the air squats and GHD sit-ups.

If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel or performing AbMat sit-ups. For the air squats, consider squatting to an elevated target that maximizes pain-free range of motion.

In case of an injury or limitation, consider performing plank shoulder taps or hollow rocks for the GHD sit-ups. For the air squats, perform lunges or low box step-ups. Consider 900/1,250 meters on the Echo bike or 400/500 meters on the rower or ski erg instead of the run.

Warm-up |

Running dynamic warm-up | 10:00

1 set:

10/10 leg swings forward and back

10/10 leg swings side to side

10/10 hip/leg circles

:30 hamstring scoops

100-meter run, slow

2-3 sets:

50' high knees

50' butt kicks

50' side shuffle

50' Kareoke

200-m run, moderate pace

TECH | 2:00

Demo: GHD sit-ups and air squats. Safety notes: running

Specific Warm-up | 3:00

GHD Warm-up| 3:00

:30 hollow rocks

:30 superman rocks

10 strict sit-ups

5 GHD sit-ups

Air Squats | 2:00

:30 post squat

10 Cossack squats

10 Cyclist squats

Break | 2:00

WOD | 15:00 | H:30

RX

Complete as many rounds and reps as possible in 15 minutes of:

20 GHD sit-ups

40 air squats

400-meter run

Intermediate option:

Complete as many rounds and reps as possible in 15 minutes of:

20 GHD sit-ups to parallel

40 air squats

400-meter run

Beginner option:

Complete as many rounds and reps as possible in 15 minutes of:

20 sit-ups

20 air squats

200-meter run

Cooldown | 4:00

2 sets:

:30 figure-4 stretch/side

:30 seated straddle stretch/side

Enjoy!