Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
100M Run
12 Scap Pull-Ups
12 Scap Push-Ups
12 Assisted Squats
Round 2
100M Run
15 Ring Rows
15 Elevated Push-Ups
15 Air Squats
Round 3
200M Run
5 Pull-Ups
5 Push-Ups or Elevated Push-Ups
WOD
COMPETITIVE
1000M Run Together
800M Run Together
600M Run Together
400M Run Together
200M Run Together
After Each Run
8 Rounds You Go I Go Each Round
5 Pull-Ups
10 Push-Ups
15 Air Squats
PERFORMANCE
700M Run Together
600M Run Together
500M Run Together
400M Run Together
300M Run Together
After Each Run
8 Rounds You Go I Go Each Round
5 Jumping Pull-Ups
10 Elevated Push-Ups or Push-Ups
15 Air Squats
LIFESTYLE
600M Run Together
500M Run Together
400M Run Together
300M Run Together
200M Run Together
After Each Run
6 Rounds You Go I Go Each Round
5 Ring Rows
10 Elevated Push-Ups
15 Assisted Air Squats