A. GENERAL (8:00)Tabata Song x 2- Air Squat- Jumping Jacks- Plank Ankle Taps- Squat thrust
You can do this as 4 rounds or do 2 minutes on each station
B. MOBILITY / ACTIVATION (3:00)20 Bridge + Reach20 Scorpion StretchC. SPECIFIC (8:00)10 Empty bar Front Squat4-6 Bar facing burpees (or lateral)10 Empty Bar Push Press4-6 Bar facing burpees—400m Jog / 2 minute machine—@ Workout weight5 Empty bar Front Squat5 Bar facing burpees (or lateral)5 Empty Bar Push Press
On a Running Clock
@ 0:004 rounds for time21 Bar facing Burpees21 Front Squats @ 95/65
@ 10:001 mile run or 1 mile Row or 3 km Bike or 1200m ski
@ 20:004 rounds for time21 Push Press @ 95/6521 Bar facing burpees
RX+ Barbell Load @ 135/95 lbs
Score: Total TimeTC: 30 minKG: 45/30 Beg: 30/20, Int 35/25
Scaling OptionsBeginner3 rounds of18 Burpee Step over bar18 Front Squats @ 65/45 lbs---800m Run or Row or Ski / 1600m Bike---3 rounds for time18 Push Press @ 65/45 lbs18 Burpee Step over bar
IntermediateAs written with 75/55 lbs
B. MOBILITY / ACTIVATION (3:00)20 Bridge + Reach20 Scorpion Stretch
C. SPECIFIC (8:00)Grab workout weight DBs10 Goblet Squat (1 DB)4-6 Burpee to plate10 Empty Bar Push Press4-6 Burpee to plate—Team runs 400m together / You go I go 30-40 sec Machines—@ Both DBs5 Front Squat5 Bar facing burpees (or lateral)5 Empty Bar Push Press
In teams of 3
4 rounds for time, Synchro21 Burpee to plate21 Dumbbell Squats @ 50/35 lbs x 2
-Rest 1:00-
2 mile run or Row or 6 km Bike or 2400m ski relay style
4 rounds for time, Synchro21 Dumbbell Push Press @ 50/35 lbs x 221 Burpee to plate
Score: Total TimeTC: 36 minKG: 22.5/15, Beg 10/7, Int 15/9
Scaling OptionsBeginner4 rounds for time, Synchro15 Burpees15 Dumbbell Squats @ 25/15 lbs x 2---1 mile run or 1 mile Row or 3 km Bike or 1200m ski, relay style---4 rounds for time, Synchro15 Dumbbell Push Press @ 25/15 lbs x 215 Burpees
IntermediateAs written with 35/20 lbs x 2
Death march5 x 30 seconds on 30 seconds off
Goal: Posterior chain accessory