A Little Spice for the Weekend

For my weekend warriors, this is a spicy little workout we did in the winter… it’s metcon-meets-eWOD.  Enjoy…

Warm-up

400 m run then,

2 rounds:

  • 10 squats
  • 10 lunges
  • 5 burpees

Dynamic mobility then…

Drills

  • Banded fall drill
    • Lean/fall through at least 4 different speeds, getting faster as you go
    • Metronome version
  • Single leg pulls

Workout

  • 2 rounds:
    • 2 burpees
    • 600 m run

rest 3 minutes

  • 2 rounds
    • 4 burpees
    • 400 m run

rest 2 minutes

  • 2 rounds
    • 6 burpees
    • 300 m run

rest 90 seconds

  • 2 rounds
    • 8 burpees
    • 200 m run

rest 1 minute

  • 2 rounds
    • 10 burpees
    • 100 m run

 

NB:  The rest is between pairs not between rounds.  So, you’ll do burpees and run twice before you rest.

This is mostly intended as a short-interval-based workout with a little pressure.  If you can’t keep the 600m intervals to 2:30, start at the 400m section instead.

 

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