POSE Training
POSE Method Experiment Why POSE Running? POSE – The Wheel Analogy POSE Running – the Fall:
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POSE Method Experiment Why POSE Running? POSE – The Wheel Analogy POSE Running – the Fall:
Arm Swings Spiders and Inchworm Single Leg Deadlift Toe and Heel Walks Knee Hugs and Skips Grapevine and Straight Leg Kicks Step/Hop/Reach/Lunge Single Leg Hops
20 Minute Fartlek Run (Swedish running term for “speed play”) Dynamic Warm-Up At the top of every minute, do an all-out sprint for 5-10 seconds.
Dynamic Warm-up (DWU) XWOD: 2 x 800 Meter Time Trial on NoExcuses course – 4 laps (200m each) – log best time Rain Option: Trade
Dynamic Warm-up (DWU) XWOD: 8 x Push Intervals – 1 min fast run / 1 min easy jog – cover same distance on fast runs
Dynamic Warm-up (DWU) XWOD: 3 x Stamina Intervals – 3 min fast / 2 min easy jog – record total distance covered Rain Option: Rower
Dynamic Warm-up (DWU) XWOD: 3-5 reps x Long Hill Repeats w/jog down recovery Rain Option: Fast Step-ups – 6 Rounds of 90 sec all-out/90 sec
Dynamic Warm-up (DWU) XWOD: Metabolic Circuit – Alternate 40sec run out & 40sec run back w/RSS exercise set Rain Option: Rower, Jump Rope, or Fast
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