- INTERMEDIATE -For time:1-mile run50 pull-ups100 push-ups150 air squats1-mile run- Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25:00.
- BEGINNER -For time:800m run-then-10 rounds:5 ring rows10 push-ups with hands elevated on a box15 air squats-then-800m run- Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20:00.
On a 3:00 clock:200-m run:05-:10 jumping jacks5 knee push-ups:05-:10 jumping jacks10 air squats:05-:10 jumping jacks5 push-ups:05-:10 jumping jacks10 air squats
1 set:1:00 scorpion stretch/side1:00 banded overhead external rotation stretch/side1:00 couch stretch/side
6 sets for load:1 clean pull1 power clean1 squat clean- Reps should be touch-and-go from the floor.- Work to achieve consistent hip extension across all three movements.
3 sets for load:10 deadlift- Rest exactly 2:00 between sets.- Sets should be unbroken.- Choose a weight that you can perform all reps with consistent technique, but that you wouldn't want to do 12 of.
Every 2:00 x 5 rounds:1 max set of muscle ups (bar or ring)
10 rounds for time:250m row- Rest 1:00 between efforts.
Record the slowest round.