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.
EMOM x 4-8 sets
1: 40 sec out and back run
2: 30 double unders (40 singles) + 5 burpees
3: 20 walking lunges + 4 burpees
4: 10 ground to shoulder + 3 burpees
5: rest
12 min AMRAP:
– 80 DB lateral hop overs
– 60 air squats
– 40 single arm DB push press (20/arm)
+
Tabata sit-ups
– 20 seconds of work, 10 seconds of rest x 8 sets
*maintain rep number from first set for the next 7 sets
+
50/side single leg glute bridges (unweighted or light weight)