11/19/12

CF.com WOD:

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

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Globo WOD:

Complete as many rounds as possible in 12 minutes of:
 5 Pull-ups
10 Push-ups
15 Squats

Then: For every 2 rounds completed run a 400 meter sprint with exactly 1 minute of rest between each.  Set the treadmill on 1% incline.  If you can sprint at the maximum speed of the treadmill then continue to increase the incline.  Rest as little as possible in the transition period between your last round and getting to the treadmill. 


I like the setup of this workout and if there's a way to accomplish the main page WOD in your commercial gym then you should try.  However, sometimes treadmills are completely separated from any other gym equipment, including the pullup bars needed in this workout, and even if they weren't it's a hassle to run sprints on a treadmill unless you leave it running at your desired speed, which becomes very iffy. 

In the "globo" version I shortened the AMRAP period a little due to the fact that in the main page workout you would not accomplish as much work in 20 minutes because of the sprints interspersed every 3 rounds.  All of the circuit work is done up front.  Divide however many rounds you finished in 12 minutes by 2 and that's how many sprints you run on the treadmill at the end of the 12 minute circuit.  For example if you finished 10 rounds then you have to run 5, 400 meter sprints.  If you accomplished an odd number of rounds (ex. 5) then round UP to the next even number (ex. 6) to determine how many sprints you should run (ex. 3). 

If there is any confusion about this one please post questions in the comments.