WARM-UP
1 ROUND
100m Run/Bike/Row
5 Up-Downs
100m Run/Bike/Row
10 KB (or DB/BP) Deadlifts
1:00 Run/Bike/150m Row
5 Burpees
1:00 Run/Bike/150m Row
10 Tuck Jumps or Box Step-Ups
10 Cal Bike Sprint (:30 Run/Row Sprint)
STRENGTH
EMOM x 8 MINUTES*
MIN 1 – 2 Turkish Getup (R)
MIN 2 – 2 Turkish Getup (L)
*Athletes can use DB,BP, or KB for TGU
(Score is Weight)
WORKOUT
FOR TIME
50 Up-Downs / 400m Run
50 Alt. V-ups
40 Up-Downs / 300m Run
40 Alt. V-ups
30 Up-Downs / 200m Run
30 Alt. V-ups
20 Up-Downs / 100m Run
20 Alt. V-ups
10 Up-Downs / 50m Run
10 Alt. V-ups
(Score is Time)
Share this page