Simple Short Intervals w/Adaptive Rest

Revisiting this WOD from 3/29, with a different finisher.

Warm-Up

Twice:

  • 300 m run
  • 15 Russian Swings
  • 10 Goblet Lunges

Drills:

  • Forward-and-back run
    • 20 m forward, 10 m back until you cover 50 m.
    • approximate distances, we care more about the pull-and-fall shift
  • Front curb pulls

Workout

8 x 300 m run

  • Rest 60 seconds between intervals IF you are maintaining pace and form
  • When pace slides by more than a couple seconds or you break down extend rest 10-15 seconds
  • Max rest is 2 minutes ( or 1:1, whichever is less )

Finisher

AMRAP 5:

  • 6 burpee box jumps
  • 12 American KB Swings (53/35)

Then, not for time but with perfect form:

3 rounds:

  • 10 GHD sit-ups
  • 10 GHF back-extensions
  • 10 weighted box step-ups
    • adjust height so that your torso is upright!

 

 

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