Conditioning
6 Rounds
In 3:30
- 300m Run
- 15 Clean and Jerks
- Max Burpees over Dumbbell
Rest 1:00
Notes
Today’s conditioning is 6 rounds of 3:30 of work with 1:00 rest between efforts. Your score will be the number of burpees completed each round.
The run should take 2:00 or less to complete. Adjust the distance accordingly. If you are substituting rowing or biking, choose a distance that takes you a similar amount of time as a 300m run would.
The clean and jerks may be performed with a dumbbell, kettlebell, barbell, or odd object. Choose a weight that allows you to perform the 15 reps in 1:30 or less. However, if the run takes you 2:00, you’ll need to adjust the clean and jerks to finish in 1:00 or less so that you have time for burpees.
The burpees should be performed with a jump over whatever you are using for your clean and jerks. Try to stay consistent across all 6 rounds.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 Easy Warm Up
–
7:00 Moderate
2:00 Rest
7:00 Moderate
2:00 Rest
5:00 Moderate
2:00 Rest
5:00 Moderate
2:00 Rest
1:00 Fast
1:00 Rest
1:00 Fast
–
5:00 Cool down
Notes
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike |
| Moderate: 75-85 RPM Fast: 90+ RPM |
Moderate: 2k + :10-15 Fast: 2k |
Moderate: 60-75 RPM Fast: 65+ RPM |