Warmup
Tabata
Core
- toes to bar / knee raise or vup
-Plank
Strength On a 15:00 clock:
Build to a heavy set of 5 overhead squats
WOD
RX
Against a 6:00 running clock:
Run 800 m
Max rep overhead squats (75/115 lb)
LEVEL 2
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (55/75 lb)
Level 3
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (35/45 lb)
*Substitute run for bike or row.
ABOUT THE WORKOUT
INTENDED STIMULUS
This workout is a 6:00 sprint, originally published in 2010 as NorCal Sectional Workout A.
The run should take roughly 3:00-4:00.
All athletes should perform at least 20 overhead squats. Advanced athletes should push for 50+ reps.