Conditioning
Teams of 4, for time:
1 mile run together
24 sandbag clean to shoulder opwaat
60m farmer carry relay
40 burpee pull ups opwaat
60 dumbbell front squats opwaat
48 renegade rows opwaat
max distance forward crawl
120-160 calories on 2 machines (240-320 total)
30 minute time cap
Notes
Today’s workout will be done in teams of 4. Each team will start by running 1 mile together. After all four members are back from the run the team will split into two groups. Group A will start on 24 sandbag cleans, a 60m farmer carry relay, and 40 burpee pull ups. Group B will do 60 dumbbell front squats, 48 renegade rows, and then as many meters on the forward crawl as possible while waiting for Group A to finish. Once Group A finishes, groups will triplets. After each group completes both tripleets, the teams will get back together to accumulate 120-160 calories on two machines. Your will receive two scores: the amount meters your team crawled, along with the amount of time the entire workout took to complete.
The mile run should be done in 9 minutes or less. If you cannot run at that pace, consider slightly decreasing the distance.
The sandbag cleans will be completed with one person working at a time (OPWAAT). The weight should be heavy, Switch partners every 1-4 reps until 24 reps are completed.
A farmer carry relay means partner 1 will complete the entire 60 meters before partner 2 begins. Choose a heavy set of kettlebells for the farmer carry that allows you to complete the 60m in 3 sets or less.
The burpee pull ups should be completed 1-4 reps at a time before switching partners. You can scale this by doing a burpee, and then stepping onto a box for a jumping pull up.
Choose a single set of dumbbells for your front squats and renegade rows. You should be able to complete the squats in sets of at least 10 at a time and the renegade rows in sets of at least 6 at a time.
Keep your hips low on the crawl. Only one person will be working at a time, so trade off every 20 meters or so.
The calories should take about 8 minutes or less. Switch partners as often as necessary. If you can’t hold a pace of at least 15 calories per minute, consider lowering the target amount. If you can hold a pace of 20 calories per minute, you should be aiming for the top of the range.