Flash
Thursday, August 31st, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Air Squats
Ring Rows
Push-up or Knee Push-up
Med Ball Stiff Leg Deadlift
Russian Twist
Run Warm-up
20 Seconds Forward Leg Swings per Side
20 Seconds Lateral Leg Swings per Side
20 Seconds Cross Body Arm Swings
20 Seconds Calf Stretch per Side
20 Seconds Runner Stretch per Side
20 Seconds Quad Stretch per Side
200M Run
30 Seconds Lengths Skipping A’s
30 Seconds Lengths Butt Kickers
30 Seconds Punter Kicks
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Air Squats
Ring Rows
Push-up or Knee Push-up
Med Ball Stiff Leg Deadlift
Russian Twist
Run Warm-up
20 Seconds Forward Leg Swings per Side
20 Seconds Lateral Leg Swings per Side
20 Seconds Cross Body Arm Swings
20 Seconds Calf Stretch per Side
20 Seconds Runner Stretch per Side
20 Seconds Quad Stretch per Side
200M Run
30 Seconds Lengths Skipping A’s
30 Seconds Lengths Butt Kickers
30 Seconds Punter Kicks
Bathroom Break and Scaling Options:
WOD
Workout Format
For Time / Rest 1 Minute Between Intervals (30 Minute Time Cap)
Competitive
200M Run X 3
400M Run X 2
800M Run X 2
1000M Run
400M Run X 2
800M Run X 2
1000M Run
Performance
200M Run X 3
400M Run X 2
800M Run X 2
1000M Run
400M Run X 2
800M Run X 2
1000M Run
Lifestyle
1 Minute Run X 3
2 Minutes Run X 2
4 Minutes Run X 2
8 Minutes Run
2 Minutes Run X 2
4 Minutes Run X 2
8 Minutes Run
Cooldown
1 Minute per Stretch per Side
Seated Single Leg Hamstring Stretch
Straight Leg Calf Stretch
Seated Single Leg Hamstring Stretch
Straight Leg Calf Stretch