WARMUP

Running Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

WOD

On the 5:00 x 6 Rounds:
10 Single Dumbbell Power Clean and Jerks
400 Meter Run
100 Meter Single Dumbbell Farmer Carry

DESCRIPTION

• You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window
• With some rest built in, we’re looking to move with a purpose when it’s time to go
• Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)
• To ensure the right stimulus, we want these rounds to take under 4 minutes to complete
• This gives you at least 1 minute of rest, which allows you to maintain a higher intensity
• Record all 6 times, as your score is the slowest the 6 rounds
• Compare scores to the 3.28.20 home gym workout

SINGLE DUMBBELL POWER CLEAN AND JERKS

• We’ll use one moderate weight dumbbell for this movement and alternate arms every rep
• Choose a weight that allows you to clear this station in under 1 minute
• Both heads of the dumbbell will make contact with the floor between the feet at the bottom
• You can push press or push jerk the weight overhead

SINGLE DUMBBELL FARMERS CARRY

• You can switch arms as needed over these 100 meters
• Use a weight that allows you to complete the full distance without dropping the bell
• This can be a different weight than the power clean and jerks if needed

RUN

• When considering subs for this station, choose an option that takes less than 2 minutes to complete
• See further down the page for a full list of “subs”

MODIFICATIONS

RUN

• 500 Meter Row
• 400 Meter Ski Erg
• 1k Bike Erg
• 25/18 Calorie Schwinn or Echo Bike
• 40/28 Calorie Schwinn Bike

ODD OBJECT VARIATIONS

• Odd Object Power Clean and Jerks
• Odd Object Single Arm Farmers Carry

TIPS

GENERAL

• With your score being the slowest of the 6 rounds, let’s aim for consistency across the board
• Ideally, we’re looking for the fastest and slowest rounds to stay within 5-10 seconds of each other
• Move at an intelligently aggressive pace from the first round
• This speed should feel like something you can maintain or slightly improve upon for the following 5 rounds
• As the rounds go along, find one station to go a little faster on
• This could be the same movement or a different movement each round
• Finding one place to improve upon every time can help you keep your times level or even make them better
• During your rest period, focus on slowing down your breathing to help you recharge for the next effort