GENERAL WARM-UP

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

MOBILITY

Hamstring Stretch: 40 Seconds Each SideChilds Pose with reach: 40 Seconds Each Side

WOD

Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Barbell or DB or MB

WORKOUT BRIEF

DESCRIPTION

• This all bodyweight interval workout is designed to be a strong, yet sustainable effort
• Every 3 minutes, you’ll complete a 400 meter run and 12 toes to barbell, then rest with whatever time remains in the window
• Work times will range between 1:30-2:20
• This gives you 0:40-1:30 of rest between sets
• To make sure you have enough recovery time, cap each round at 2:20
• Rounds begin on the [0-3-6-9-12-15-18]
• Record the time it takes to complete each round
• Your score will be the slowest time of the 7 efforts

TOES TO BAR

• This workout is a great opportunity to get outside your comfort zone on toes to bar
• With rest built in, we’re looking to hold on for large, ideally unbroken sets
• If unbroken sets of 12 will be a challenge, reduce the reps to an appropriate number for you that allows for unbroken sets
• Consider the following options based on where you are with toes to bar:
• 21+ Reps Unbroken: 12 Toes to Bar Per Round
• 15+ Reps Unbroken: 8 Toes to Bar Per Round
• 12+ Reps Unbroken: 6 Toes to Bar Per Round
• Under 12 Reps Unbroken: Choose Variation From Modifications

MODIFICATIONS

400 METER RUN

• 500 Meter Row
• 1000 Meter Bike Erg
• 400 Meter Ski Erg
• 25/18 Calorie Assault or Echo Bike
• 40/28 Calorie Schwinn Bike
• 300 Meter Trueform or Air Runner
• 30 Shuttle Runs [10 Meters]

STRATEGY + WOD

TOES TO BARBELL

• With rest built into each round, the first priority is to push for unbroken sets of toes to barbell
• The midline has all the remaining time after the 12th rep plus the time it takes to complete the 400’s to “rest” from folding in half
• If toes to barbell are very challenging for you, and you see yourself breaking at some point during the 7 rounds, take 1 quick break from the beginning
• Taking this quick break from the beginning is better, as it allows you to keep your scores more consistent across the board

RUN

• Most of the time in the workout is spent running
• Sustainable intensity is the key to this station
• In the first 2-3 rounds, it’s easier to hold a strong pace through these 400’s
• Rounds 4-7 is where the wheels tend to fall off in this benchmark
• From the beginning, find a strong, yet sustainable pace
• It can be helpful in interval workouts like this to declare your first round as your slowest round
• This keeps you in control and gives you a good idea of what to expect from the rounds that follow

AFTER PARTY

Body Armor

Alternating On the Minute x 4 Rounds:
Minute 1:
20 Sit-Ups

Minute 2:
10 Hand Release Push Ups
10 Close Grip Push-ups (Inside Shoulder Width)