Wednesday, March 11, 2026

CrossFit

Original WOD [ click to expand ]

For time: 400-meter run 30 toes-to-bars 400-meter run 10 wall walks 400-meter run 30 toes-to-bars 400-meter run Post time to the comments. Stimulus and Strategy: This bodyweight workout will challenge your core stamina in different ways. Push the pace on the run efforts, finishing each in 2 minutes or less. If needed, scale to either 300 or 200 meters to practice running at a faster pace. Scale the toes-to-bar volume first and then, if needed, substitute with knees-to-chests or hanging knee raises to maintain sets of 5 or more. Finish the toes-to-bar variation in under 3 minutes each set. Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce it to 5 or 7 reps. If you can't fully climb the wall without losing a straight arm, scale the range of motion. Intermediate option: For time: 400-meter run 30 hanging knee raises to chest level 400-meter run 5 wall walks 400-meter run 30 hanging knee raises to chest level 400-meter run Beginner option: For time: 200 -meter run 20 hanging knee raises to waist level 200 -meter run 5 inchworms + push-ups 200 -meter run 20 hanging knee raises to waist level 200 -meter run Resources: Running | Change in Support Drill The Kipping Toes-to-Bar The Wall Walk The Kipping Hanging Knee Raise

TBI-Adapted [ toggle ]

Warmup (7 min)

Easy bike or row (2 min)
Arm circles forward/backward (30 sec each)
Leg swings front-to-back and side-to-side (30 sec each leg)
Scap pull-ups (10 reps)
Pike walk-outs (5 reps)
Hollow body hold (20 sec)
Dead hang (15 sec)

Workout — Modified Bodyweight Endurance

Type: For Time Time Cap: 25 min

For time:

400-meter row

30 hanging knee raises

400-meter row

10 pike walk-ups

400-meter row

30 hanging knee raises

400-meter row

Movement Substitutions

Original	Modified	Why
400-meter run	400-meter row	Reduces impact while maintaining cardiovascular stimulus
30 toes-to-bars	30 hanging knee raises	Lower intracranial pressure, easier to scale volume mid-workout
10 wall walks	10 pike walk-ups	Eliminates inverted position and excessive blood flow to head

Rx Notes: Scale hanging knee raises to sets of 5-8 reps. Pike walk-ups can be scaled to inchworms if shoulder mobility is limited.

Coaching Notes: Focus on controlled movements. If hanging becomes difficult, break into smaller sets early rather than going to failure.

Cooldown (5 min)

Easy walk or slow bike (2 min)
Shoulder/chest doorway stretch (60 sec)
Pike stretch or forward fold (60 sec)
Deep breathing - 4 count in, 6 count out (1 min)

Intensity Notes: Capped running impact with rowing. Eliminated inverted wall walks to prevent ICP spikes. If grip fails early on hanging movements or you feel lightheaded during pike walk-ups, reduce reps by 25-50% mid-workout. Target RPE 7-8 throughout.

Shoulder-Safe [ toggle ]

Warmup (5-8 min)

400m easy jog
10 arm circles forward/backward
10 band pull-aparts
10 band external rotations each arm
5 inchworms (walk hands out, walk back)
10 strict hanging knee raises (if possible)
5 wall walks (scale range as needed)

Workout — Modified Bodyweight Chipper (Shoulder-Safe)

Type: For Time Time Cap: 20 min

For time:

400-meter run

30 strict hanging knee raises

400-meter run

10 wall walks

400-meter run

30 strict hanging knee raises

400-meter run

Movement Substitutions

Original	Modified	Why
30 toes-to-bars (kipping)	30 strict hanging knee raises	Eliminates kipping shoulder stress while preserving core challenge

Rx Notes: Wall walks are already shoulder-safe as they don't involve kipping or overhead loading. Running unchanged.

Coaching Notes: Focus on controlled hanging knee raises - bring knees to chest level if possible. Break into manageable sets (5-8 reps). Wall walks should maintain straight arms throughout the movement.

Cooldown (5 min)

2 min easy walk
30 sec cross-body shoulder stretch each arm
30 sec doorway chest stretch
1 min child's pose with side reaches
1 min supine spinal twist each side

Intensity Notes: Only modified toes-to-bars to eliminate kipping shoulder stress. All other movements (running, wall walks) were shoulder-safe and unchanged. Core and cardiovascular stimulus preserved.

MEDICAL DISCLAIMER: These modifications are not medical advice. The TBI version is designed for athletes 1+ years post-concussion who have been cleared for exercise. The shoulder-safe version is designed around bilateral rotator cuff tears. Stop immediately if you experience sharp headache, nausea, disorientation, or worsening symptoms. Consult your healthcare provider before beginning any new exercise program.

DARKWOLF WOD

Wednesday, March 11, 2026

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