Conditioning
Teams of 3
10k bike/5k row
AMRAP 25:00
10 ground to overhead
16 deadlifts
22 bar facing burpees.
Notes
Today’s workout will be performed in teams of 3. You will perform a 10k bike or 5k row, while also doing an AMRAP of ground to overhead, deadlifts, and burpees over the bar. You will have two scores: the time to complete the meters on your machine, and the amount of rounds and reps of the AMRAP in 25 minutes.
One person will always be on the machine at all times. Switch as often as necessary to keep the pace fast. If you finish the 5k/10k before the 25 minute cap, you can stop working on the machine and focus all of your efforts on the AMRAP.
You will use the same weight for the barbell movements. It should feel moderate-heavy for the ground to overhead and light-moderate for the deadlifts. Consider switching after 2-5 reps for the ground to overhead and every 5-8 reps for the deadlifts.
Ground to overhead means either a snatch or clean and jerk.
Your burpees over the bar should take no more than 2 minutes per rounds. Do lateral burpees or regular burpees if you cannot hold this pace with bar facing burpees.