“Country Mile” Class WOD
- “Country Mile”
- For Time:
- 1 Mile Run
- 50 Wallballs (20/14)
- 40 Box Jumps (24/20)
- 30 Burpees
- 20 Power Snatches (115/80)
In this longer chipper-style “for time” workout, athletes will work through five different movements in order.
Scaling: Athletes should choose loads that they are capable of completing 25+ wall balls and 12+ power snatches unbroken when fresh. An appropriate distance on the run is something that can be covered in under 10 minutes. Adjust the distance as needed to accomplish this. If unable to run, complete one of the following:
2000/1600 Meter Row
115/80 Calorie Assault Bike
160/115 Calorie Schwinn Bike
About the wod
Strategy: Moving through these movements in order, let’s start with the run. Beginning the workout fresh, it will be tempting to come out fast here. In order to preserve energy for all the workout that will occur inside, we can aim to hold back a touch, finding a pace that athletes could likely hold for 20+ minutes.
The wall balls will be different for every athlete, but all athletes will likely break these up. There are several breakup strategies that could come into play, but the best one is the one that minimizes time spent not moving. 5 sets of 10 is an easy one to remember, but bigger sets include 30-20, 25-15-10, and 15-15-10-10. Again, there is no right or wrong, just one that minimizes rest.
The box jumps and burpees won’t be broken up, rather paced out. Let’s move at a pace on both movements that athletes could move at for double the reps. Find the unchanging, constant pace that you could move at for 80 box jumps or 60 burpees total.
And finally the power snatches. Although this is a weight that athletes can string together, at this point in the workout, singles are likely the best option. When it comes down to the last 5 or so reps, athletes can “touch and go” if they are feeling good.