Workout of the day

Get ready to push your limits and build those leg muscles! Wicked Wednesday Wheels is all about testing your endurance and strength. You’ll be running and squatting your way through this challenging WOD. Let’s see who can power through those 7 rounds the fastest! Give it your all and remember to maintain proper form throughout.

The workout of the day consists of:

7 Rounds for time:

  • 400 meters Run
  • 29 Back Squats (135 lbs / 61 kg or 95 lbs / 43 kg)

Scaling

  1. Run:
  • Beginners: 200 meters
  • Intermediate: 300 meters
  1. Back Squats:
  • Beginners: 45 lbs / 20 kg or less, or use a PVC pipe
  • Intermediates: 65 lbs / 29 kg - 95 lbs / 43 kg

No equipment

  1. Running:
  • Substitute with 500 meter Rowing
  • Substitute with 1-minute high knees in place
  1. Back Squats:
  • Use a heavy backpack or duffle bag for squats
  • Perform Air Squats if no weight is available

Warmup

  1. 5-minute easy jog
  2. Dynamic stretches (high knees, butt kicks, lunges, leg swings)
  3. 3 sets of 10 Air Squats
  4. 2 sets of 5 Empty Barbell Back Squats
  5. 400 meter run at a moderate pace

Cooldown

  1. 400 meter walk
  2. Static stretches (hamstrings, quads, calves)
  3. 2-minute Butterfly Stretch
  4. 2-minute Pigeon Pose each side
  5. Deep breathing exercises