50-40-30-20-10
Sit-ups
Double-unders
This is a potent little couplet!
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So … I am making it my personal goal to start at the beginning of Kelly Starrett’s year-long mobility project, do four to six MWODs per week, and get a whole lot better acquainted with this fearfully and wonderfully made machine, the human body. (Not necessarily planning to do every single one; some of them are less helpful than others.) Anyone who is interested in feeling better and performing better is welcome to join me.
I’ve started this past week at the beginning, and have done the first four of them. All great stuff:
1/365: 10-minute squat test
2/365: Open up the front of your hips
3/365: Great calf stretch
4/365: Lengthen the psoas
3 rounds:
100m run
200m run
400m run
Use a 1:1 run:rest ratio. If your 100m takes 18 seconds, then rest 18 seconds before beginning your 200m. If that is 35 seconds, then rest 35 seconds before your 400m, and so on.
21-15-9:
Deadlift, 225 lbs
Handstand Push-ups
[Scale as necessary: use an Abmat or two for the HSPU and scale the DL to a weight that is still heavy, but manageable.]