Warm up
400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
10 step back lunge
5 1 arm ring row e/s
10 banded dead bug

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1600m

100 pull up
200 push up
300 air squat

1600m

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Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Use a west if you have done this workout before and used a vest during the mini progression.

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• Beginner: 63-71 minutes
• Intermediate: 47-58 minutes
• Advanced: 36-41 minutes
• Elite: <35 minutes

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If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

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While this WOD is an endurance-type workout, it should be performed in approximately an hour or less. If, for example, it takes you 90+ minutes to complete, you've altered the stimulus and lost the requisite intensity - meaning you should consider scaling.