PERFORMANCE & FITNESS

Warm-Up

One set of:
Run x 800m at conversational pace

Followed by…

Three sets of:
Bodyweight Walking Lunge x 10 steps
Bodyweight Box Step Up x 10 reps, alternating
Scapular Pull-up x 10 reps
Passive Hang on Pull-up Bar x 20 seconds

Then…

A.

In teams of two, complete the following for time:
80 Follow-the-Leader Box Jump-Overs* (30”/24” – 40 reps each partner)
60 Synchronized Goblet Squats (24/16 kg each)
40 Strict Pull-Ups while Partner Holds 24/16 kg Kettlebells Overhead**
800 Meter Run (together)
40 Strict Pull-Ups while Partner Holds 24/16 kg Kettlebells Overhead**
60 Synchronized Goblet Squats (24/16 kg each)
80 Follow-the-Leader Box Jump-Overs (30”/24” – 40 reps each partner)

*One partner jumps over the box, then the second partner follows. Continue this pattern until the prescribed reps are achieved.
**Teammates cannot accumulate strict pull-up reps unless their partner is in the overhead isometric hold position.

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Alice
Alice
April 8, 2023 6:43 pm

20.38 done with my husband using 25lb/45lb dbs, and sub. 80lb:45lb db rows rather than PUs (at the MIL for the weekend, no bar), and a 200m suitcase carry rather than run. Fun one.

Mike Slagle
Mike Slagle
April 8, 2023 6:05 pm

Track workout today with my daughter.

1 mile warm up then
2 rounds
2 400m with a 1 minute rest in between runs with 6 minutes in between sets
All done at a 1:40 pace.

DJP
DJP
April 8, 2023 11:36 am

40 minutes. Congrats to the person who did it in 24

Candy Olkey
Candy Olkey
April 8, 2023 7:52 am

A. 3 Sets Posted Single Leg DL x 10 @ 3011 – 24kg KB Posted Single Leg DL x 10 @ 3011 – 24kg KB BB Hip Thrusts x 7 @ 20X1 – 175#, 185, 195 Cobra Peel Offs x 6 w/ 10s hold B. For Time – Solo 35:22 40 BJO @ 20″ – UB 60 Goblet Squats @ 16kg KB – 13/13/7/7/10/10 40 Strict Pull Ups – (4:43) 800m TM Run – 4:18 35# DBs OH Hold x 4:43 (1:00, 50s, 30s, 30s, 30s, 30s, 30s, 23s) 60 Goblet Squats @ 16kg KB – 13/13/13/11/10 40 BJO –… Read more »

James Peterson
James Peterson
April 8, 2023 7:26 am

24:20

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