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Running to ‘The Open’

Synergy Fitness – Functional Training: Tu/Th/Sat

Skill Warm Up

TGU – Spend 8 mins alternating arms

Metcon

Metcon (Time)

Running to “THE OPEN”

400m Run

Then…

27-21-15-9

Row for Calories

Wall Balls (Performance: 30 lbs, Athletic*: 20lbs, Health: 12lbs)

Then…

400m run

*Women’s “As Prescribed” weights and reps (Rx)

PARTNER OPTION:

Run 400m Run (Together)

Then…

40-30-20-10

Row for Calories

Wall Balls (Performance: 30 lbs, Athletic*: 20lbs, Health: 12lbs)

Then…

400m run (Together)

Both runs must be done together, then split up the remaining work however you like.

Scaling Guide: 10-20 minutes (20 minute cutoff, scale accordingly – see Coaching Tips below)
Coaching Tips:

Break the Wall Balls up early and often. If the Wall Balls look daunting, cut the round of 27, and start at 21.

Calories count faster the faster you are able to row (the faster you go, the less “meters” you will have to go).

So make this one a tiny bit faster than usual in the rowing department and use the thrusters to pace.

That said, if you blow your legs up on the row, the thrusters will be much harder. Finish each row with some short hip and arm only pulls so your leg recovery starts a bit sooner.

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