WOD

1. Strength
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS
*Further Scaling:
Use a lesser percentage on the Clean.
Take the warm up as seriously as you would take the heavy reps. We are trying to re-wire your brain to move through very important positions that can otherwise be overlooked.

2. Metcon
5 Rounds:
Run 800m
Rest 2:00
*Further Scaling:
Less distance each Run.
Use the first run to find the pace you believe you can push for each effort. Feel free to make adjustments for the second interval. Then without using a watch, try to exactly match your times from Runs 2 through 5.

3. Accessory
GHD Sit Ups
5×15-20
Rest as needed.
*Further Scaling:
Ab Mat Sit Ups 20-25 reps per set.
A lot of athletes still are not sure which set up on the GHD works best for them. Play with different styles over a few sets and see if you prefer more of the quad contraction or the midline rebound.

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!