Running dynamic warm-up | 10:00
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-meter run, faster
– RX –
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run
Max thrusters in remaining time (65/95 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
– INTERMEDIATE –
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run
Max thrusters in remaining time (55/75 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
– BEGINNER –
8 rounds for reps with a partner:
On a 2:00 clock:
100-m run
10 thrusters in remaining time (35/45 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
– MASTERS 55+ –
8 rounds for reps with a partner:
On a 2:00 clock:
200-meter run
Max thrusters in remaining time (55/75 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests. Each partner completes 4 rounds.
Pre-workout strength
EMOM 8:
2 thrusters (from the floor)
2 rounds:
:30 calf roll/side
:30 quad roll/side
– AT-HOME –
8 rounds for reps with a partner:
On a 2:00 clock:
200-meter run
Max double-DB thrusters in remaining time (35/50 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests. Each partner completes 4 rounds.
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