Conditioning

With a partner, for time

800, 600, 400, 300, 200m run

*20 deadlifts, 30 v-ups, 10 synchro burpees after each run

30 minute cap

Notes

Today’s workout will be done with a partner and will consist of 5 rounds of running, deadlifts, v-ups, and synchronized burpees. The first round will be an 800m run, followed by 20 deadlifts, 30 v-ups, and 10 synchronized burpees. In the subsequent rounds the running distances will be 600m, 400m, 300m, and 200m, respectively. The deadlift, v-up, and burpee reps will remain constant throughout. Your score is the time it takes to complete the workout, or the amount of work completed in 30 minutes if you do not finish.

The runs will be completed as a team and should be done at an 8:00 mile pace or faster. This means the runs should take about 4:00, 3:00, 2:00, :90, and 1:00 (or less). Reduce the distance if you are significantly slower than that.

The deadlifts and v-ups will be completed OPWAAT. Do sets of 5-10 on the deadlift and 5-15 on the v-up before switching partners. This means the deadlift weight should be light-moderate. For the v-up you may scale to a single leg version, or perform tuck-ups or sit-ups.

Synchronized burpees will feature athletes being on the ground and in the air at the same time. These should be completed in less than 1 minute.