Warm-Up
3 Rounds:
400m Run
4 Burpees
4 Strict Pull-Ups
8 RDLs with an empty bar
8 Front Squats with an Empty Bar
8 Hang Power Snatches with an Empty bar
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
With a 10 minute clock:
Run 1 mile
As many Rounds of:
5 Deadlifts 225#/155#
10 Hand Release Push-Ups
– Rest 3 minutes
With an 8-minute clock:
Run 800m
As many Rounds of:
5 Power Clean and Jerks, 135#/95#
10 Burpees Over Bar
– Rest 3 minutes
With a 6-minute clock:
Run 400m
As many Rounds of:
5 Power Snatches 95#/65#
10 Pull-Ups
Variation B
With a 10 minute clock:
Run 1 mile
As many Rounds of:
10 Jumping Lunges
5 Clapping Push Ups
– Rest 3 minutes
With an 8 minute clock:
Run 800m
As many Rounds of:
10 Jumping Squats
5 Burpees
– Rest 3 minutes
With a 6 minute clock:
Run 400m
As many Rounds of:
1 Minute Plank
5 V Ups
Workout Tip
For variation A and B, you should not take more than 8 minutes on the mile run, 4 minutes for the 800m run, and 2 minutes for the 400m Run