Conditioning
Every 5:00 for 3 rounds (30:00 total):
First 5min:
- 800m Run
Second 5min, complete 3 rounds of:
- 5 Pull Ups
- 10 Push Ups
- 10 Kettlebell Swings
4:00 time cap on each interval
Notes
Today’s conditioning is 6 intervals of running or pull ups, push ups, and kettlebell swings. Your score is the sum total time of all 6 intervals. Each interval has a 4-minute time cap.
The runs should take less than 4-minutes. If you cannot maintain an 8:00 mile pace or faster, lower the distance to 600m.
The pull ups should be done in 1 quick set each round. Substitute jumping pull ups or ring rows.
The push ups should also be done in 1 quick set each round. Do you push ups from a box if you think you will reach local muscular failure.
The kettlebell swings should be at a light-moderate weight. The goal is to pick up the kettlebell each round without hesitation and complete all 10 reps unbroken.