A. "Born to Run"
For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans (115/85)
200 Meter Run, 15 Power Cleans (115/85)
200 Meter Run, 21 Power Cleans (115/85)Scoring: Not Scored
* This medium-long range workout alternates from running to bodyweight and barbell movements
* The manageable barbell weight and bodyweight stations will allow for consistent forward progress here
* Your score is the total time it takes to complete the workout
* The intended time range for this piece is between 12-20 minutes
## POWER CLEANS
* Looking to choose a lighter weight for this workout that you can cycle for sets
* When fresh, this should be a load you can move for 25+ unbroken reps
## BURPEES
* You can jump-up or step-up off the floor
* Jump to full extension with some air under the feet and a small clap overhead
## RUN
* See further down the page for running "modifications"
# GENERAL WARM-UP [5:00-12:00]
## Barbell Warmup + Run
400 Meter Easy Run
30 Seconds Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
5 Good Mornings
5 Back Squats
200 Meter Easy Run
30 Seconds Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
5 Elbow Rotations
5 Strict Press & Reach
100 Meter Easy Run
30 Seconds Squat to Stands [Video](https://youtu.be/bhsZ7SURH34)
5 Romanian Deadlifts
5 Front Squats
**BARBELL WARMUP MOVEMENT DEMOS:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY [12:00-18:00]
## Couch Stretch: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)
## Front Rack Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)
## Calf Stretch on Post: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)
#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/x1NMUv1UWlc)
# TEACHING + SPECIFIC WARMUP [18:00-25:00]
## BURPEES
### Footwork
One of the themes of our workout today is footwork. When jumping out of the burpee, let's make sure we get the whole foot on the ground just outside the hands. A common fault here is jumping the feet too narrow or not far enough up, which usually results in landing on the toes. If jumping the feet up doesn't allow for the heels to stay down, stepping one foot up first may allow for better execution.
### At The Top
Taking a short pause at the top of the burpee, for what we call a "composure breath", can allow for a sustained rhythm throughout. This can allow for one constant speed from the first rep to the last rep and makes it more likely that athlete reach the full range of motion. When you open up all the way, it's much easier to breathe.
### Movement Prep
5 Slow Step-up Burpees
5 Slow Jump-up Burpees
## POWER CLEANS
### Footwork
In the power clean, we want to receive the bar with the feet at shoulder width and the hips back. A common fault in this movement is jumping the feet too wide, also know as star-fishing. Instead of jumping the feet wide, we want to get under the bar by dropping the hips. To practice this, we can use a movement called the "no feet clean". Set the feet up in the receiving position and simply perform cleans with your "feet in cement". This teaches athletes to move their hips, not their feet. *Take a look at the Daily Video for a visual of all power clean teaching points.*
### At the Top
When cycling power cleans, a slight pause at the top can allow you to hold on for larger sets. This pause should include resting the bar on the shoulders like a good front squat instead of letting it float off the body. Floating off the shoulders makes it more taxing on the arms and breathing, as the weight isn't connected to the body. Some more flexible athletes may be able to maintain the hook grip and have the bar on the shoulders. Less flexible athletes will likely have to lose the hook grip and regain it on the way back down.
### Movement Prep
5 "No Feet" Power Cleans From Each Position:
* High Hang (Pockets)
* Hang (Above Knee)
* Mid-Shin
10 Regular Power Cleans (Working On Good Front Rack)
# PRACTICE ROUNDS [25:00-35:00]
## 1 Round
*With Lighter Weight:*
100 Meter Run
5 Power Cleans
5 Burpees
## 1 Round
*With Workout Weight:*
100 Meter Run
3 Power Cleans
3 Burpees
# STRATEGY + WOD [35:00-60:00]
## GENERAL
* The first three rounds of the workout lean more towards time spent running
* The last three rounds of the workout lean more towards time spent power cleaning
* With that in mind, we can adjust our pacing to be most efficient here
* Early on, look to push the pace a little more on the runs while "recovering" on the burpees
* Later on, look to hold bigger sets on the lighter weight power cleans while "recovering" on the short runs
* This allows you to continue moving forward while pushing the movement that provides the most bang for your buck
* Consider the following sets for power cleans:
* **Set of 21:** (21) (12-9) (7-7-7) (6-5-5-5) (5-4-4-4-4)
* **Set of 15:** (15) (8-7) (5-5-5) (5-4-3-2-1)
* **Set of 9:** (9) (5-4) (4-3-2)
# AFTER PARTY
## Endurance
10 Minute Max Calorie Bike
Rest 3 Minutes
10 Minute Max Calorie Bike
# WORKOUT VARIATIONS
## HOME GYM
For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Double Dumbbell Power Cleans
200 Meter Run, 15 Double Dumbbell Power Cleans
200 Meter Run, 21 Double Dumbbell Power Cleans
**Dumbbells:** 50's/35's
### KILOS
22.5's/15's
# 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]
## 200 METER RUN
* 250 Meter Row
* 500 Meter Bike Erg
* 200 Meter Ski Erg
* 12/9 Calorie Assault or Echo Bike
* 20/14 Calorie Schwinn Bike
* 150 Meter Trueform or Air Runner
* 15 Shuttle Runs [10 Meters]
## POWER CLEANS
* Double Dumbbell Power Cleans (Equal Reps)
* Single Dumbbell Power Cleans (30-20-10) [Video](https://youtu.be/JiodoFLKJWc)
* Odd Object Power Cleans (30-20-10) [Video](https://youtu.be/XFG7MQU1uS0)