WOD

“Wreck Train”

Every 10:00 for 3 rounds complete:

200m Run

15 Toes-to-Bar

Weighted 200m Run, 55#/35#

15 Wall Balls, 20#/14# Kettlebell

200m Run

See below!

Ben in a post-workout recovery position….sometimes you just gotta take a knee for a second!

Intervals!

Every 10:00 for 3 rounds implies that the work above will be completed with time to spare in each 10 minute window. We’re looking for the above work to be completed in 5 to 7 minutes, leaving 3-5 minutes of rest before starting the next round at the 10:00 mark. This built in rest allows you to recover a bit before starting the next round, which then allows you to go harder than if it were set up like an AMRAP where you just keep going and going until the time is up. 

Be purposeful during your rest today. Keep moving and don’t collapse on the floor. Settle down your breathing and focus on deep, slow breaths to drop your heart rate. Being able to do this through your nose is an added benefit. Grab a little bit of water and be ready to go for the next one. 

These interval style workouts with rest periods can really help our performance. We can maximize this impact by doing more than lying down!

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