February 9, 2023 – Performance and Fitness

  • WOD
  • February 9, 2023
  • (0)



One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout

Followed by…

Three sets, increasing in intensity:
Single Unders or Double-Under Practice x 45 seconds
Run x 200m
Assault Bike x 10 calories



Every 12 minutes, for 36 minutes (3 sets) for times:
800 Meter Run
60 Double-Unders
40/30 Calories of Assault Bike

Modify the workout appropriately such that you get at least 2-3 minutes of rest between sets. The intent is smooth pacing and three sets that are very similar in time. If you are running over the 10-minute mark, scale back accordingly.

The post February 9, 2023 – Performance and Fitness appeared first on Invictus Fitness.

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