Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.
Viktor E. Frankl,”Man’s Search for Meaning

Try not. Do, or do not. There is no try.
- YODA, Star Wars Episode V: The Empire Strikes Back


Warm-up:  Treadmill (10 minutes)

Set your speed at 4.0 and select a random/interval/hill setting which provides different inclines.  If you don’t have access to a treadmill, go for a 10 minute power walk, using a hilly terrain.

Mainset:  Strength Conditioning

20 walking dumbbell lunges
15 deadlift/overhead press
20 walking dumbbell lunges
Pullups to failure

That’s one set. Repeat 2-4 times.

Planks – 1-4 minutes for 5 sets
Birddogs – 1-4 minutes each side for 5 sets

Optional:  3-4 mile run, using negative splits, starting off 10-15 seconds slower than normal race pace and finishing at race pace or better.

Cool down:



Walking dumbbell lunge:  Using a long stride to work the glutes and hamstrings, touch the back knee to the floor lightly on each rep. Repeat for 20 reps each side.

Dumbbell Turkish Get-Up: Lie on your back holding a dumbbell weight or sandbag above you in one head. Lift yourself to a standing position, keeping the dumbbell above your head throughout the movement. Lower back to the starting position, switch hands, and repeat the movement. Repeat for 10 reps each side.

Deadlift/Overhead Press:  Using proper deadlift form, lift either a weighted bar or plate up to shoulder height, then push up to an overhead press.  Lower the weight under control back to the floor. Can be done with a sandbag as well.  Repeat for 15 reps.

Birddog:  One method of performing it, called back extension involves using a roman chair to hold the feet down and hips up.

It can also be performed without equipment, in the bird dog exercise, in a prone position with arms forward. This version involves lifting one arm and the opposing leg at the same time, then releasing.

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2 Responses

  1. avatar

    WOD for Sunday, 3/17 – St. Patrick’s Day.
    Don’t do this WOD with that much weight unless you’re accustomed to humping loads of at least 20 pounds for 3+ miles with exercises. Don’t get hurt!

  2. avatar

    Street Team Representing!

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