For time:
– 800m run (3 block loop)
– 21 thrusters
– 21 bent over double hand rows
– 21 sit-ups
– 600m run (2 block loop)
– 15 thrusters
– 15 bent over double hand rows
– 15 sit-ups
– 400m run (1 block loop)
– 9 thrusters
– 9 bent over double hand rows
– 9 sit-ups
EMOM x 10 min (5 sets each)
1: 5 deadlifts + 5 hang power cleans + 5 push press
2: rest
+
EMOM x 10 min (5 sets each)
1: 10 down ups + max half burpees in remainder of minute
2: rest
+
EMOM x 5 min (5 sets)
– 30 double unders + max reps air squats
+
EMOM x 5 min (5 sets)
– 10-20 sit-ups
*This workout is meant to be completed with a running clock with no rest time between EMOMs.
3 rounds for time of:
400m run
+
3x
– 7 hang squat cleans
– 7 burpees over weight.
*After each or the three 400m runs you will complete 3 rounds of the hang squat cleans and burpees for a total of 9 rounds of the hang squat cleans and burpees for the entire workout.
4 sets or 5 min AMRAP:
– 40 double unders or 60 singles
– 8 ground to overhead
– 12/9 push-ups
– 16 goblet squats
R2.5M between sets
*pick up where you left off each set.
“300”
For time:
– 25 pull-ups
– 50 deadlifts
– 50 push-ups
– 50 box jumps + step down
– 50 floor wipers
– 50 single arm DB/KB clean and jerk (25/arm)
– 25 pull-ups
*1 floor wiper = fleet to one side, feet to middle, feet to other side, then back to middle
“Tabata Something Else”
– Pick 4 movements that you can rep out at a pretty high frequency. You are going to perform 8 rounds of 20 seconds of work with 10 seconds of rest for each movement. Once you complete 8 rounds of one movement you move right into 8 rounds of the next movement. Once you’re done with all four movements (or 32 total rounds) the workout is complete. Goal is to try and maintain output across all movements.
Every 5 minutes x 4-5 sets:
– 400m run
*substitute RKB swings with DB swings. Arms should stay straight and weight overhead the entirety of the sit-up.