Posted on Jul 27, 2020

CFSTK WOD 28/07/20

Running Intervals

A. 6 x 100m*
work rest 1:1

Rest 3mins

B. 5 x 200m
Work rest 1:1

Rest 3mins

C. 4 x 400m
Work rest 1:1

Reduce volume to: 4 x 100/3 x 200/2 x 400
50/100/200 Speed Skaters/Star Jumps
20 Cossack Squats + 20 Reverse Lunge then 60/60 – 80/80.
60/120/180 Single Skips

Obviously this is not the ideal workout to scale or modify if you have Knee/Hips issues etc. Do the best you can.

Warm Up
1min Jog
10m High Knees
10m Butt Kicks
10m Overs Unders
10m Walking Quad Stretch

3-5 x 60m – Build in speed over 60m and across all sets.