Conditioning
Teams of 3, for time step up AMRAP
100-120 calories
90 situps
60 power cleans
+ max reps step ups (TPWAAT)
800m medball run together
25 minute cap
Notes
Today’s workout will be done in teams of 3 and will start with 100-120 calories, 90 situps, 60 power cleans, and as many step ups as possible. One person will be working on the given movement (calories, situps, power cleans), while one person accumulates step ups, and the third teammate rests. Upon completion of the power cleans your whole team will run 800m together as a team, carrying a medicine ball or wall ball as you go (one ball per team, passed back and forth between teammates as necessary). Your scores for this workout are the total amount of stepups completed, as well as the time to complete all of the work.
The calories should be done in about 6 minutes or less. Switch partners often enough to maintain a high intensity. Reduce the amount of 6 minutes is unrealistic.
On the situps, pick an amount that each partner can do without reaching abdominal fatigue. 10-15 reps at a time before switching might be a good strategy.
The power cleans should be a moderate weight and should be performed as quick singles. Use a single bar for your team if possible, though if weights differ between partners then two barbells is okay. Switch with your partner every 3-6 reps.
Stick together on the run so you can pass off the weight. If 800m is going to take much more than about 5 minutes, reduce the distance or run without the added weight.