Thursday 6.13.2019

 

“FITNESS”

Every 5 minutes, for 30 minutes (6 sets) for times:
400 Meter Run
18 Kettlebell Swings
6 Ring or Stationary Dips

Use the heaviest Kettlebell you can handle for 18 unbroken reps. Note times to complete each set.

“PERFORMANCE”

Every 5 minutes, for 30 minutes (6 sets) for max load:
400 Meter Run
3 Ring Muscle-Ups
3 Power Cleans

You may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 200 lbs for every round with 2 misses =  3200 lbs; 16/18.

You may take as much time as you need to complete each set, but all of the running, Muscle-Ups, and Power Cleans must be completed before the 5-minute mark for the score to count.

*Thank you to Invictus for inspiring this workout!

“ENDURANCE”

(via @aerobiccapacity)
5min warm-up
.
8 sets:
150m at fast “1-mile PR” pace,
150m at moderate “jog” pace,
150m at fast “1-mile PR” pace,
150m at easy “walk” pace.
.
5min cool-down
.
No additional rest between reps or sets.

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