Conditioning
With a partner, complete 5 rounds for time:
- 300m Run (together)
- 20 Dumbbell Hang Power Cleans (opwaat)
- 30-40 Calories (opwaat)
- 20 Pull Ups (opwaat)
30:00 time cap
Notes
Today’s conditioning is a partner workout. You will begin by running 300m together, then 20 dumbbell hang power cleans split however, 30-40 calories split however, and 20 pull ups split however. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 30-minute time cap. It is an aggressive time cap. Your transitions will have to be smooth.
The runs should take no longer than 2-minutes at any point in the workout. Adjust the distance accordingly.
The dumbbell hang power cleans should be a moderate weight that allows you to complete unbroken sets of 10.
The calories should take no longer than 2-minutes at any point in the workout. Adjust the number of calories as needed.
The pull ups should not take longer than 1-minute to complete the 20 between the two of you. Substitute jumping pull ups, banded pull ups, or ring rows.