Name: Playbook - Gritty Soldier - W1/D4 - HardCore WOD
Uploaded: 2024-01-20T14:25:56.541Z
Duration: 40 min
Description: W1/D4 - HardCore WOD

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

Adam

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

Hunter

Tristin

Nathan

Jeremias

Brian

Zach

1. Warm-up "C"
2. Hard-Core WOD (4x Rounds)   
- 15x Crunches   
- 45secs Flutter Kicks   
- 10x Lying Leg Lifts   
- 45secs Mountain Climbers
3. Cooldown "A”

- 200m Jog
- 50m Walking Lunge w/ Twist
- 50m Jogging High Knees
- 50m Jogging Butt Kicks
- 50m Power Skip
- 50m Walking Knees to Chest
- 200m Jog

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

90 degree lunges walking forward, twisting at the core on the opposite side of the bent knee as you go.

Walking Lunge with Twist

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

Like Mario! A skip that is punctuated with a powerful thrust upwards by a high knee, and crunched core, switching legs as you moving forward.

Power Skip

While walking forward, bring one knee up at a time to your chest, and squeeze the core, alternating legs as you move forward.

Walking Knees to Chest

Warm-up “C”

Hard-Core WOD (4x Rounds)   
- 15x Crunches   
- 45secs Flutter Kicks   
- 10x Lying Leg Lifts   
- 45secs Mountain Climbers

- 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

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

HardCore WOD

30 seconds of each:

- Standing Hamstring Stretch
- High Dragon Stretch
- Sitting Hamstring Stretch
- Seated Groin Stretch
- Cobra Stretch
- Leg-Over Stretch

- While standing, keep both heals together, knees slightly bent.
- Bend forward at the waist and attempt to reach your toes.

Standing hamstring stretch

- Staring from a kneeling position, place both palms at the raised knee, then lean forward keeping the back straight and core tight.

High dragon stretch (left)

High dragon stretch

- With one leg fully extended and one bend inward at a 90 degree angle for stability.
- Reach toward the foot of the extended leg for stretch.

Seated hamstring stretch (left)

Seated hamstring stretch (right)

- While seated, bring the bottoms of both feet together in front of you.
- Pull the feet close in towards the body for stretch.

Seated groin stretch

- Begin by lying on the floor with your elbows extended and chest up 
- Press through hands, bring hips to the ceiling with legs as straight as possible

Cobra

- While laying down, keep hands out to sides. 

- Pull one legs over with the opposite hand, just under the knee.

- Stretch should be felt in the lower back.

Leg over stretch

Cool-down “A”

W1/D4 - HardCore 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 workout - I have a chin-up bar so I added 5 reps per set.

Grayden

W1/D2 - Mission Ready WOD

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

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.

W1/D5 - Fat Blaster WOD

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/D4 - HardCore WOD

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