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Knees to Nowhere | Sunday 21/4/24

WOD Prep: 2 sets

·       5 Knees to Elbows / Armpits / Raises

·       200m Bike


3 RFT (16 min TC)


***Intended Stimulus ***

  • Workout should be completed in 12:00 – 16:00 minutes.

  • Knees to … should be completed in 1:30

  • Distance completed in 4:00 mins or less


Rx:

25 Knees to Elbows

1500 / 1200m Bike (If no bikes available run 700m)


Scaled:

25 Knees to Armpits / Knee Raises

1200 / 1000m Bike (If no bikes available run 500m)


Strength Sledge Push for Load


15m Sledge Push x 3 sets

Shouldn’t be able to sprint with the weight it should be a hard leg drive


Cool Down: 2 sets

30 Standing Quad Stretch & :30 Standing Pec Stretch

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