200M RUN



Score: is time taken to complete 4 rounds

Hit the Rx button if you complete the workout written in the description. If not, write any other scaling options in the comments.


Aim for sub 10 min

Top Tips:

Move quickly through the air squats but aim to get depth

Workout Description

Set your timer to count up.  At the start of the beep start with your run or 90s of another cardio option.  Move on to 20 front squats (2 dumbbells for these) and then 20 tuck crunches. Complete 2 more rounds and take note of your time to record to wodify.


Front Squat: Start with feet with shoulder width apart with dumbbells resting on your traps (meaty bit between neck and shoulders). Position your hands on the end of the bells for balance keeping elbows high. Move your hips back and descent into squat - depth it reached when your hip crease is below the top of your knee - have someone check this for you or film yourself! Keep your back straight and abs tight. Weight should be in your heels and drive your knees out at the bottom to keep tension! Continue to drive your knees out as you ascend to the top. Rep is complete when your hips are fully extended and knees locked out.

Sit-ups: Use an ab-mat, cushion or jumper to place under your lower back for support. Bring feet together in bent leg position. Lay down and bring your arms up overhead reaching for the floor. Rapidly extend upwards and bring your hands towards the front of your feet. If this is a challenge and your feet keep popping up - find a place to anchor them! For overhead DB sit-ups - hold the dumbbell with 2 hands and do not bring the dumbbell back to the floor, keep it overhead with arms locked out. As you come up bring your head between your arms. Scale option is a crunch, hands behind head, feet anchored, crunch ribcage down towards pelvis.

Pull-ups: Set-up with hands in overhand grip just outside your shoulders on the bar, hang with arms extended in a hollow position (pull up to engage shoulders, feet together, bum squeezed and toes pointed). Eyes forward. Engaging your lats, pull up to bar maintaining hollow position, don't let your chest lead! Finish position is chin over bar. Descend with control. A good start is underhand position (chin ups), a little easier that the overhand grip.

Push-up: Starting in a plank position with hands just outside of shoulders and arms fully locked out. Squeeze your tummy tight and bum hard keeping feet together. Descend sending your elbows back the way until chest and thighs contact the floor, then drive up hard through your hands to full lockout of the elbows. Variations include: On toes to descend, on knees to ascend. On knees descend and ascend. On toes to raised object (table height works well).