W.O.D. Workout Of the Day - Week 4, Day 1

This is a great workout.  You will feel this in your core (abs), legs & arms as well as get some great cardio in.  You can sprint in place as fast as you can if you don't want to go outside to do this one.  Keep in mind that if you choose to sprint in place, be sure to land on your toes/balls of feet to keep the pressure off of your knees.  If you run outside then of course run with your normal stride with heel striking first.

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

•  Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

You really want to get your blood flowing so do what you can on the above exercises to get warmed up.

25 Squat Thrust Push Ups Aka Burpees

Run 200 meters (1/8th mile)
20 Squat Thrust Push Ups
Run 400 meters (1/4 mile)
15 Squat Thrust Push Ups
Run 600 meters  (3/4 mile)
10 Squat Thrust Push Ups
Run 800 meters (1/2 mile)

This is a pyramid type workout.  The Squat Thrusts (Burpees) Pyramid down as you complete the rounds and the Runs get longer or Pyramid up!

To figure out how long to run in place estimate how long it takes you to run 1 mile - Example: 10 minute mile:

• 800 meters would be 5:00 minutes
• 600 meters would be 3:45
• 400 meters would be 2:30
• 200 meters would be 1:15 (75 seconds)