Partition as Desired…
FOR TIME
2400m Run
90 Burpees
90 Air Squats
General Warm Up
3-5min of easy cardio to get nice and warm, followed by…
3 ROUNDS
10 Squats
5-10 Push Ups
5-10 Bodyweight Rows (or Pull Ups)
10 Sit Ups
1:00 Easy Run or Jump Rope
Specific Warm Up
Hit that sweet, sweet Hinshaw Warm Up and then let’s GET AFTER IT!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
Partition as Desired…
FOR TIME
2400m Run
90 Burpees
90 Air Squats
Workout Notes
This is an odd one! “Partition as Desired” means that you can take the full workload and break it into chunks in whichever way you please. If you were doing the full workload, you could do…
3 ROUNDS
800m Run
30 Burpees
30 Squats
You could do…
6 ROUNDS
400m Run
15 Burpees
15 Squats
You could do…
1200m Run
Then…
3 Rounds
30 Burpees
30 Squats
Then…
1200m Run
You get the picture. Break it up however you want!
Obviously, with numbers this high, my first suggestion is to bring the distance and the reps down to something manageable for YOU!
Run Modifications
2400m meters is 1.5 miles. That’s quite a bit for most! First modification is to bring that distance down. If you want to mimic the distance, but you run slowly, run/walk/jog as far as you can in 12 minutes! If you are looking to equate the 2400m to other implements:
3000m of Rowing
6000m of Concept 2 Bike Erg
150 Calories of Air Bike
If you don’t have any of these options available to you, choose as many (or as few) cardio options that you like and mix and match them for a total of 12min! This could be running in place, Jump Rope, walking in place, walking stairs, Mountain Climbers, Bicycle Crunches, jumping jacks, or anything else that gets your heart rate up!
Burpee Modifications
The dreaded burpee. Many can do the burpees, but the number 90 is rough! Feel free to bring that number down to something that is more reasonable for your body! If you aren’t able to do the burpee (in any form) go with a Squat Thrust or squat thrust variation.
Air Squat Modifications
All variations of the air squat are in the video! Whether you are squatting in free space or squatting to your couch and standing back up, you are getting your squats in!
Optional Accessory Work
None! Stretch out and enjoy your weekend!
Cool Down
1-2min of Couch Stretch on Each Leg
Legs Up The Wall as long as you please!
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