Conditioning
Teams of 3, 5 rounds for time. Runs as a team, waterfall style for everything else
200-400-600-400-200m run together
4 wall walks waterfall into
12-15 calorie waterfall into
6 dumbbell squat clean thrusters
30 minute cap
Notes
Today’s workout will be done in teams of 3 and will consist of 5 rounds of work. Each round starts with a run, followed by 4 wall walks each, 12-15 calories each, and 6 dumbbell squat clean thrusters each. Your score is the time it takes to complete all of the work, with a time cap of 30 minutes.
The runs are to be done together as a team. You will run 200m for the first round, then 400m, 600m, 400m, and 200m for the remaining rounds. You should aim to complete these at a pace of about 1:00 – 1:10 per 200m. Reduce the distance if that pace is not attainable for you.
Once you return from the run, all of the other movements will be completed waterfall style. That means partner 1 will start with 4 wall walks, and once they move onto the calories, partner 2 will do 4 wall walks. Once partner 1 moves onto the thrusters, partner 2 can then move onto the calories–at which point partner 3 can begin their wall walks. Once everyone has finished all of the work, you will start your next run together.
The wall walks shouldn’t take any more than 1 minute. Reduce the amount of the range of motion if necessary.
The calories shouldn’t take more than :45. Reduce the amount if necessary. Use a light-moderate set of dumbbells for the thrusters. Try to complete all 6 reps without setting the dumbbells down.