Warmup:

200M jog

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Kickers per side

Side shuffle 30’ and back

200M run

Video courtesy of Runify.

WOD:

Running repeat intervals

4X200m Run w/1 min rest between each round

-3 Min break, then…

3X300M Run w/1 Min rest between each round

-3 min break, then….

2X400M Run w/1 min rest between

Score each round separately

Goal – increase pace the longer the distance

Pic courtesy of Sports Performance Tracking.:  Small break in the Quarterfinal WODs with some good running work. This one can be done in the gym or on the track. Try to do the 200s at a Rate of Perceived Exertion (RPE) of 5/6 out of 10. On the 300s, same RPE or maybe just slightly faster. On the 400s, take it to roughly at 7/8 out of 10 RPE. See RPE scale above to get an idea of the exertion each level should be.

Scaling Options:

Run -> Row 125M for every 100M

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Spider-Man Lunge Hold – 1 Min per leg