3 Rounds
800 Meter Run
6 Bar Muscle Ups
40 Squats
MAx: 600m, 8 chest to bars
MVx: 400m, 8 strict or 12 ring rows, 30 squats
GOALS + GUIDANCE: Run the 800’s as if you’re running 2-3 miles, at a nice steady pace. Try to complete the runs around 4:00. For the bar muscle ups, choose a difficult upper-body-pulling movement. […]
7 Rounds
250/200 Meter Row
45 Double Unders
Rest 1 Minute
MAx: 15 attempts
MVx: 200/150m, 50 singles
GOALS + GUIDANCE: With a rest built into today’s workout, you get to PUSH your pace every interval! Row the 250/200 in :60 or less. Take one big breath, to relax your arms and shoulders, then try to do the double unders unbroken or […]
GOALS + GUIDANCE: Coaches will help you work up to a 7/10 effort (70%) and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)
3 Rounds
25 Sit […]
GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort (could do 3 more reps,) which you’ll hold across for all four sets of six reps. Take two minutes of rest between sets. Record your weight.)