Conditioning
At 0:00:
- 200m Run
- 15 Single Arm Devil Press
- 200m Run
- 12 Single Arm Devil Press
- 200m Run
- 9 Single Arm Devil Press
- 200m Run
At 10:00:
- 15-20 Calories
- 15 Pull Ups
- 15-20 Calories
- 12 Pull Ups
- 15-20 Calories
- 9 Pull Ups
- 15-20 Calories
At 20:00:
- 200m Run
- 15 Single Arm Devil Press
- 200m Run
- 12 Single Arm Devil Press
- 200m Run
- 9 Single Arm Devil Press
- 200m Run
8:00 time cap each interval
Notes
Today’s workout is 3 intervals of running and devil press or calories and pull ups. You will complete one interval at the top of every 10-minutes. Your score is the sum total time from each interval.
The runs should take no longer than 1-minute each. Adjust the distance accordingly.
Use a weight on the devil press that allows you to maintain a pace of at least 12 reps per minute. If you cannot maintain that pace, lower the number of reps to 12-9-6.
The calories should be completed in no longer than 1-minute each. Adjust the number of calories accordingly. If you do not have access to a machine, substitute another run.
The pull ups may be any style. Try to complete the set of 15 in no more than 2 sets, the set of 12 in no more than 2 sets, and the set of 9 in 1 set. You may substitute ring rows or jumping pull ups.