Name: Playbook - Richard Sopinanukul - Run Work Run
Uploaded: 2023-03-31T01:27:46.927Z
Duration: 30 min
Description: Run Work Run

Warm up
2 Round circuit 

WOD - Run Work Run
Time Cap: 20mins
This workout consist of burpees, dumbbell work and a total run of 1 mile.

Get you body lose and blood flowing with this circuit. 
Try and get it done within 10mins

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable
- Try and get knees above hip height

Bodyweight - High knees

- 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

Bodyweight - Air squats

- Stand with your feet shoulders width apart.
- Perform a reverse or forward lunge and raise both arms to the sky at the same time.
- Stand back up and repeat with the other side.

Bodyweight - Samson Lunges

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

Bodyweight - Push up

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

Bodyweight - Mountain climbers

Warmup

How fast can you complete this chipper?

FOR TIME
400m Sprint
20 Burpees
30 Devil Presses 50/35
20 Burpees 
400m Sprint

- Run at a good pace for you 
- Increase speed and intensity as you progress

Bodyweight - Running

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Bodyweight - Burpee

- Begin feet shoulder width, bring dumbbells to the ground and jump your feet back
- Lower your body to the floor
- Jump your feet forward and swing the dumbbells from between your legs to straight up overhead
- Repeat for time or reps

Run Work Run

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