WEDNESDAY MOVE

General + Specific Prep

8 Bar Kip Swings

8 Strict Knee Raises

8 V-Ups

16 Box Step-Overs (Unweighted)

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2 Sets

:20 Wall Lean March

4 Kipping Knees to Chest

4 Alternating Toes to Bar

4 Toes to Bar / Alternating Toes to Bar

8 Single Dumbbell Box Step-Overs (Building to Working Loads)

Conditioning (For Time)

Level 2.

4 Rounds

600m Run

20/15 Kipping Knee Raises

20 Single DB Step-Overs

Dumbbell: 17.5/10kg

Box Height: 24/20in

Level 1.

4 Rounds

800m Run

20/15 Toes to Bar

20 Sgl DB Step-Overs

Dumbbell: 22.5/15kg

Box Height: 24/20in

Score: Time

Time Cap: 32:00

Goal Time: 22:00-28:00

Stimulus: Long aerobic conditioning / sustained pacing

RPE: 7–8/10

Primary Objective: Maintain consistent splits across rounds

Secondary Objective: Keep the toes to bar and the single db step-overs to under 2 minutes per movement.

Midline (For Quality)

2 Sets

:20 Paralette L-Sit

:20 Rest

:60 Forearm Plank

:60 Rest