It’s Friday again, and when it’s Friday we go runnin’!


Augie | 06/25/2020 | 5

Hey, hey, hey! It’s FRIDAY so let’s get masked up and go outside again for our daily dose of awesome fitness!

Today’s WOD is going to take some time, but I want you to commit to the work. Get out and do the reps and the distances, the time doesn’t matter as long as you do the best you can. If you opt for a nice 1 mile walk in the middle of this monster, then c’est la guerre! The point is to DO THE WORK!

So, as you can tell, the MOB that I would recommend for this would involve warming up those major joints (shoulders, hips, knees) and you have an arsenal of movements now, so pick a few you love, and a few you don’t. SUPER TOP-SECRET THING: The ones you don’t like to do are usually the ones you need the most. 😉

For your Warm-Up, the same love/love a tiny bit less mix is recommended. Get in some air squat, push-up variations that get the body ready to withstand the workload it’s about to undertake.
PRO TIP: Burpees never fail to get all the things ready in the shortest amount of time. If you’re in a hurry, just knock out 3-4 sets of 10 quick burpees each. You’ll be warm in NO TIME.

Now, the WOD it is a grinder so get some water, find your run/walk routes and get it done at the best pace you can. Never forget, even though we’re not coaching you regularly in person, we still want you to KEEP MOVING. With that said, just imagine I’m behind you telling you to pick it up, pace yourself, FIGHT IT. Or, imagine Coach Nelly just watching you with that judgmental stare (image above for you to print out and take with you). Or, if you need something REALLY BIG, imagine JT is behind you and if catches you, he gets to tell you non-stop jokes. Pick the thing that makes you NEED to go, and use it.

Oh, and have fun! Can’t wait to see you all!

For Time
400 meter Run
25 Kettlebell or other object Swings (1.5/1 pood)
25 goblet squats
25 Kettlebell or other object Push Press (1.5/1 pood)
1 mile Run
25 Kettlebell or other object Swings (1.5/1 pood)
25 goblet squats
25 Kettlebell or other object Push Press (1.5/1 pood)
400 meter Run


5 comments for “It’s Friday again, and when it’s Friday we go runnin’!

  1. Margaret says:

    Such a great workout that I did it a day early (it was only 6pm here when posted). I dunno wtf a pood is but I used a 25# db for all of the strength things and my runs were 600m, 1200m, 600m. 25:18.

  2. Heather J says:

    29:34

    This is the workout of my nightmares but I kind of liked it. Used a 35# KB and it turns out running around my block is exactly 400m. Got a little lost on the mile run but it all worked out in the end. Have a great weekend everyone!

  3. Paul B. says:

    A pood is 40 funt.
    This took me about 20:30, but my rock is only about 30 funt.
    Thanks, Mike!

  4. Paul B. says:

    A pood is 40 funt.
    20:30 for me, but my rock is only about 30 funt. Still, it it the spot. Thanks, Mike!

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