Conditioning
“Tuder”, Teams of 2
1 mile run (together)
31 push ups (each)
20 rounds, alternate full rounds
3 deadlifts
3 clean & jerks
3 front squats
31 push ups (each)
1 mile run (together)
Sean Tuder was born on December 2, 1987 in Baltimore, Maryland. He grew up in Jacksonville, Florida and moved to Daphne, Alabama in 2015. He joined the Alabama National Guard in the 173rd infantry unit where he earned the rank of specialist. Sean dreamed of going into Special Forces in the Army and becoming a federal agent. He passed away on January 20, 2019.
Notes
You and your partner will start the workout by running a mile together. You will then complete 31 push ups each. Both of you may work through your push ups at the same time. You will then complete a total of 20 rounds of deadlifts, clean and jerks, and front squats. You will alternate full rounds with your partner. You will then each complete 31 push ups and finish the workout with another mile run together.
If you and/or your partner think the miles will take longer than 9:30 on either end, consider lowering the mile to 1200 m instead.
The barbell complex weight should be determined by the movement that will limit you the most, which is likely the clean and jerk. You should choose a light moderate weight that you can complete the movements unbroken. For example, you should be able to do the deadlifts unbroken, then the clean and jerks unbroken, and finally the clean and jerks unbroken.