Conditioning
300m run
rope hang/pushup support*
30-24-18
dumbbell push press
jump lunges
v-ups
600m run
bar hang/forearm plank*
15-12-9
wall walks
dumbbell hang squat clean
burpee box jumpovers
300m run
Notes
Today’s workout will be done in teams of 3. Your team will run 300m to start. Upon returning, you will complete 30-24-18 dumbbell push press, jump lunges, and v-ups. One person from the team must be hanging from a rope or in a pushup support position at all times during this triplet. After completing that, your team will run 600m. Upon returning you will complete 15-12-9 wall walks, dumbbell hang squat cleans, and burpee box jumpovers. One team member must be hanging from a bar or in a forearm plank at all times during this triplet. Your team will then finish with another 300m run. Your score is the time it takes to complete all of the work. You have 30 minutes to finish.
The runs will be completed as a team and should be done at about an 8-9 minute mile pace or faster. This means the 300m should be done in about 1:30-1:40. If you are significantly slower than that, consider descreasing your running distances.
Alternate positions and teammates as necessary on the rope hang/pushup support and the bar hang/forearm plank. Be sure someone is in one of these positions at all times. If the fatigue becomes too much before your team is ready to switch, simply change which position you are holding.
The triplets will be completed OPWAAT style. Rotate partners as necessary.
Choose a single set of dumbbells for your push press and hang squat cleans. You should be able to get sets of at least 8 reps at a time on the push press and at least 4 reps at a time on cleans.
Try to finish the jump lunges, box jumps, and v-ups in 3 sets or fewer each round. V-ups can be scaled by tucking the knees or by going single leg.
You can switch more frequently on the wall walks. Between 1-3 reps at a time is probably a good strategy. Reduce the range of motion as necessary.