Name: Playbook - Gritty Soldier - W1/D2 - Mission Ready WOD
Uploaded: 2024-01-20T14:25:56.463Z
Duration: 30 min
Description: W1/D2 - Mission Ready WOD

Good workout - I have a chin-up bar so I added 5 reps per set.

Adam

Grayden

A little easier than I thought, but I’m still feeling yesterday’s workout 🤷🏿‍♂️

Tristin

Jaime

Jeremias

Nice little easy, recovery like workout that still made it burn 🔥

Anthony Rhodes

Warm-up “B”

Mission Ready WOD

4x Rounds:
- 10x Push-ups   
- 15x Crunches   
- 10x Air Squats   
- 25 Secs Plank

- 200m Skip
- 50m Backward Skip
- 50m Ankling
- 50m Jogging High Knees
- 50m Jogging Butt Kicks
- 50m Walking Lunges
- 400m Jog

Skip

Skipping backwards, keep an eye on where you’re going for safety!

Backward Skip

Planting at the ball of your foot and rolling upwards as you run, as if you’re running on hot coals.

Ankling

Brining your knees towards your chest as you move forward, chest up, back straight. Knees high!

Jogging High Knees

Exaggerating the bend of your knees as you run so that your heels touch your glutes (butt).

Jogging Butt Kicks

90 degree walking bends at the knee, focus on using the hamstrings to push up as you walk forward.

Walking Lunges (warm-up)

Slow, controlled, smooth. Focus on you planting and stride.

Warm-up “B”

4x Rounds:
- 10x Push-ups   
- 15x Crunches   
- 10x Air Squats   
- 25 Secs Plank

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Mission Ready WOD

W1/D2 - Mission Ready WOD

Good first workout. Didn’t know what rpe meant.  Had to google it for the run.

Dustin Constino

Great start to the next 8 weeks! I felt good, even though this is my 4-5 jog since hibernating this past winter! It truly sucks how quickly we lose stamina and our VO2 max plummets! Thank you for the motivation!!!

W1/D1 - 20min Run and TABATAs

Good. Beats paying my boxing gym $20 a session to burn 700 cals. This took me 45 mins and I burned 750 cals. Kicked my butt and made it almost to 2 miles on the fartlek. I’m 505,245 lbs. I can run a half marathon low and slow at 2:25 which I did last week.

Merle Jett

W1/D3 - 20min FARTLEK & Burpees

I can’t describe the relief I felt when I heard countdown timer start beeping during the 4th set of flutter kicks.

Definitely harder than at first glance. Thanks for the good workout.

Hunter

W1/D4 - HardCore WOD

Great way to grab sum cardio work with no equipment especially if you go as hard as possible

Overall great workout! Noticed that Planks were missing.

Brian

W1/D5 - Fat Blaster WOD

Zach

W2/D1 - 20min Run and Legs

I did them all, but I need to admit that I needed more like 2 min rest between sets!

W2/D2 - Barrel Chested WOD

60 burpees! Wow that took a few minutes to fully cooldown and control breathing!

Question, Im 44 6'6". Im down from 310ish to 245 by rucking and your follow me vids(I also quit drinking MD.)
Im doing the Bodywieght Warrior but I cant do 70+ push ups in one setting. Should I go to failure? I also own and operate a plumbing biz so I still have to git after it at work

Daniel

W2/D3 - 20min FARTLEK & Burpees

Good workout, definitely had me breathing by the end!

Joyce

W2/D4 - Legs for Days WOD

W2/D5 - Core Works WOD

Starting to really hate lunges! Weak knees they are going to be strong soon enough!

W3/D1 - 30min Run & Functional Work

W3/D2 - Triple Threat WOD

Raining so I had to Fartlek on a treadmill, not super easy! Oh the burpees were refreshing! Able to do 20 before I need rest! Already improving fitness!

W3/D3 - 30min FARTLEK & Burpees

W3/D4 - Full Strength WOD

W3/D5 - Cardio Burn WOD

W4/D2 - Strong Chest WOD

Great run today and 30 burpees at a time - getting better everyday!

W4/D3 - 30min FARTLEK & Burpees

W4/D4 - Legs for Days WOD

W5/D1 - 15min Run (fast) & Functional Work

Struggle bus - hamstrings still sore from Sundays 100 air squats

W5/D2 - Assessment Day (push-ups, air squats, plank, run)

Covering more distance each time I go out!

W5/D3 - 30min FARTLEK & Burpees

W5/D4 - Barrel Chested WOD

Traded the easy mile for a trail 5K! It was fun

W5/D5 - Cardio Burn WOD

W6/D1 - 25min Run & Functional Work

Slow build - 0 rest made it a smoke session!

W6/D2 - Mission Ready WOD

Pace is steadily improving! 4 miles at 8min pace! Getting there

W1/D2 - Mission Ready WOD

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