Throwback to Klae crushing his Rope Climbs!

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HOME WOD

“Tosh Sprints”

3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

STIMULUS

DESCRIPTION

*”Tosh Sprints” is a simple and effective interval style workout
*You’ll work through 3 rounds of 3 distances, resting the same amount of time you worked between runs
*For Example: If it took you :45 seconds to complete the 200 meter run, you will rest :45 seconds before beginning the 400 meter run
*You will follow this 1:1 work to rest ratio for each distance
*With rest built into each round, the goal is to move quickly through each effort
*Your score is the total time, including rest, it takes you to complete the 3 rounds
*We can expect this piece to take around 25-35 minutes to complete
MODIFICATIONS
ROW or SKI ERG
250 Meters
500 Meters
750 Meters

BIKE ERG
500 Meters
1000 Meters
1500 Meters

ASSAULT OR ECHO BIKE
14/10 Calories
28/20 Calories
42/30 Calories

SCHWINN BIKE
20/14 Calories
40/28 Calories
60/42 Calories

TEACHING
SHORT SUPPORT
*To maximize our efficiency, we can try to minimize the amount of time our foot is on the ground
*When the foot is on the ground for a long time, it likely means we’ve landed in the heels and “rolled” through the whole foot
*Instead of landing in the heels, which slows us down and puts excess strain on the joints, we want to quickly change which leg is supporting the body weight
*Think of your shoes as bouncing basketballs
*Right when they makes contact with the ground, they immediately change direction to come right back up and under the hip
TIPS
*If you are not at a track, it can be helpful to run 200 meter loops for consistency
200 Meter Run: 1 x 200 Meters
400 Meter Run: 2 x 200 Meters
600 Meter Run: 3 x 200 Meters
*Try to move at the same speed for each distance across the 3 rounds
*You may want to assign yourself 3 different “gears” to try and hold
*You can use your watch to figure out these gears or simply try to feel it out based on perceived effort
*Your gears will slightly slow down as you move from the short 200’s towards the longer 600’s
*Make a mental note of your times at each distance after the first round so you can re-create those speeds in rounds 2 and 3

WARMUP

Running Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: Click Here

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DAILY MINDSET

 

“When doing your risk analysis, how do you measure the risk of doing nothing?”

There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.

Every single one of us has experienced this… we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.

A lens to view these decisions through, is to put us 10 years from now. What is is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or… to look back and realize that we never tried?

Sometimes the biggest risk is never taking one. Sometimes we just need to jump, and build our wings on the way down.