Conditioning
Teams of 3
400m burden run
8 sandbag clean relay
16 wall ball relay
100-120 calories*
400m burden run
90 pushups
120 jump squats
6:00 sandbag hold*
400m burden run
25 minute cap
Notes
Today’s workout will be done in teams of 3. You will start with a 400m burden run, followed by an 8 sandbag clean relay, a 16 wall ball relay, and 100-120 calories to be performed simultaneously. After completing all of this you will do another 400m run, followed by 90 push ups and 120 jump squats, with a simultaneous 6:00 sandbag hold. The workout finishes with a final 400m burden run. Your score is the time it takes to complete all of the work, or the amount of work you completed before the 25 minute time cap.
A burden run means your team will run together, sharing the burden of a sea bag carry throughout the run. You may switch which partner is carrying the sea bag as necessary. Don’t let 400m take more than 2:45. Reduce the distance if necessary.
A relay means one partner will complete all of the prescribed reps for a given movement before the next partner starts. So Partner 1 will do 8 sandbag cleans in a row, then partner 2 will do 8 sandbag cleans in a row, and finally partner 3 will do 8 sandbag cleans in a row. Then partner 1 will do 16 wall balls in a row, followed by partner 2, and then partner 3. While all of this is happening, teammates will rotate on and off of a single machine, working towards 100-120 calories.
The sandbag weight should be moderate-heavy. Go unbroken on the wall balls. Don’t take much more than 6:00 on the calories.
The pushups and jump squats will be OPWAAT. Switch partners as necessary. Choose a pushup variation that allows you to get 6-10 reps at a time before switching partners. Jump squats can be done in sets of 15-20. One person must be holding a sandbag for 6 consecutive minutes while the pushups and squats are completed. Switch partners as necessary.