A. 4 Rounds For Time of Running, Box Jumps, and Rope Climbs
4 Rounds for Time:
– Run 400 meters
– 15 Box Jumps
– 3 Rope Climbs
"Mountain Dew"
4 Rounds:
400 Meter Run
15 Box Jump Overs (24"/20")
3 Rope Climbs
GENERAL
Looking for a longer pacing workout here
Somewhere between 18-25 minutes
RUN
If unable to run, complete one of the following:
500 Meter Row
40/28 Calorie Schwinn
28/20 Calorie Assault or Echo
800 Meter Bike Erg
BOX JUMP
No need to stand to full extension on box jump
ROPE CLIMBS
Looking for a variation that allows athletes to complete these in 90 seconds (30 per climb)
DAILY VIDEO
Click here
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
MOBILITY (10:00 – 12:00)
Couch Stretch: 1 Minute Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
TEACHING (12:00 – 25:00)
RUN
Toes Down
Here’s a quick test. Try hopping in place on the middle of the foot or the heels for a few seconds. Now try hopping in place from the forefoot. Which one was more pleasant? Which one was more bouncy? Most everyone would say the front part of the foot. That being said, we can probably guess that it would be most suitable for athletes to land on the wide front half of the foot. Doing so absorbs shock and keeps athletes foot on the gas.
When athletes land on the mid-foot or the heels, it can put a lot of pressure on the joint and quite literally cause us to put on the brakes. We run slower and with more risk when this part of the foot hits the ground first.
As we run today, let’s bring some attention to how the foot is striking the ground. Keeping the foot relaxed keeps the toes down and can help the front half strike first. If we tense up, the foot flexes up and reveals the heel. We’ll practice relaxing the foot and hopping in movement prep.
Movement Prep
10 Second Heel Hops
10 Seconds Forefoot Hops
100 Meter Run
ROPE CLIMBS
Toes Up
While we want toes down on the run, we want out toes pointed up when rope climbing. Pointing the toes up by flexing the foot allows athletes to maintain better foot locks. When the toes point towards the ground, the rope is more likely to slip off our shoes. When this happens, we are forced the use the upper body to keep ourselves from sliding. Toes up helps us get up more efficiently.
Movement Prep
5 Hanging Knees to Elbows
5 Hanging Foot Locks (With Toes Up)
1 Rope Climb
Movements Substitutions
Reduce Reps
1/2 Rope Climbs (2:1)
Seated Rope Pulls (2:1)
Pull-ups (4:1)
BOX JUMP OVERS
Toes & Heels
Wrapping it all up by talking about the toes and the heels on the box jump over. When we land on the box, the goal is to get the whole foot in contact with the wood. It is common here to see athletes just land in the toes, with the heels sometimes off the box. This would be the equivalent of squatting or deadlifting with the heels off the ground. In this more dynamic movement, let’s aim for full foot contact.
Movement Prep
4 Box Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
4 Box Jump Overs (Smaller Box)
4 Box Jump Overs (Workout Height)
REHEARSAL (25:00 – 30:00)
1 Round
100 Meter Run
5 Box Jump Overs
1 Rope Climb
STRATEGY + WOD (30:00 – 60:00)
RUN & BOX JUMP OVERS
Pace these out accordingly to thrive on the rope climbs
Just don’t stop moving, no matter the pace
ROPE CLIMBS
Focus today is our 12 total rope climbs
Taking these one at a time, let’s focus on quality over speed
With a good deal of volume, take your time between reps to ensure good movement