4 Rounds
600 Meter Run
30 DB Step ups, 20″
15 Eye-Height Swings

MCx: 50/35, 70/53
MAx: 400m, 35/20, 53/35
MVx; 300m, 20 db step ups 25/15, 10 swings 35/26

GOALS + GUIDANCE: The goal for this workout is to find YOUR uncomfortable pace, and maintain it for all four rounds. Complete the 600 meters […]

with a buddy
AMRAP 16
4 DB Cleans
6 Toes to Bar
24 Double Unders

MCx: 50/35
MAx: 35/20, knee or pike ups, 8 attempts
MVx: 25/15, v-up or leg lift, 30 singles

GOALS + GUIDANCE: For sixteen minutes, alternate rounds of the triplet with a partner who will be moving at […]

12 x on the 4 Minute
1. 400 Meter Run + 12/9 Cal Bike
2. 400 Meter Run + 30 Lunges
3. 400 Meter Run + 12/9 Cal Row
4. 400 Meter Run + 10 Sit to Stands
5. 400 Meter Run + 30 Wall Balls
6. 400 Meter Run + 100 Meter Farmer’s Carry

MCx: […]