Conditioning
In a team of 3, complete for time:
- 150 Sandbag Squats (alternate every 10 reps)
- 50 Synchronized Burpees
- 150/120 Calories (one person working at a time)
- 50 Synchronized Burpees
- 150 Box Jump Overs, clear box (alternate every 10 reps)
36:00 time cap
Conditioning Notes
Today’s workout is a task priority to be completed in a team of 3. There is a 36:00 time cap on this workout.
You must alternate every 10 reps on the sandbag cleans. Choose a weight that allows you to complete 5 sets of 10 unbroken.
The synchronized burpees will be completed by all team members getting their chest and thighs at the same time, then jumping and while in the air clapping hands together. The 50 reps should be completed in 5:00 or less each time. Adjust the number accordingly.
The team must share one machine and may switch whenever. We recommend using a bike and switching very often. This shorter time domain on the bike allows each athlete to have a higher power output and keeps the fan moving. If the calories will take more than 5:00, adjust the number.
The box jump overs will be completed without touching the box at any point. Choose a height that allows you to safely clear the box each rep and without hesitation.