200m Run
50' Bear Crawl
50' Walking Lunge
25' Inchworms
25' Walking Lunge
QUALITY TIME
Wall Walk Efficiency (See Coaches Note)
GET FIT
5 Rounds of:
2:00 Calories on Machine of choice
1:00 Max Wall Walks
1:00 Rest
COMPETITORS EXTRA
4 Rounds - Not for time
15 GHD Sit Ups
50' Backward Facing Sled Pull (heavy)
COACHES NOTE:
Here is a basic progression to work on making the Wall Walk more efficient: Press up from bottom to hands and knees, Reach feet towards wall before moving hands, Move "weak side" arm first and continue up the wall. Once your reach the top, immediately tap the last hand and switch directions. Come down quickly and safely to bottom position. Repeat. Athletes that don't possess the skill or strength don't need to go all the way to the top.
ATHLETES NOTE:
Match efforts on the Calories from round to round. There will likely be some "fall off" on the Wall Walk reps later on, but that's okay as long as you're working on technique along the way.
Routine 2: Legs
- Barbell Back or Front Squat (4 x 8-12 reps)
- Leg Press or Lunges (4 x 8-12 reps)
- Hack Squat or Leg Extensions (4 x 8-12 reps)
- Straight-leg Deadlifts or Leg Curls (4 x 8-12 reps)