Conditioning
With a partner, one person working at a time, complete as many rounds as possible in 28:00:
- 30 burpees
- 30 ring rows
- 30 kettlebell swings
*every 4:00: run 200m together
Notes
Today’s conditioning is 28 minutes of burpees, ring rows, kettlebell swings, and running. You will begin by running 200m together. Then begin working through the 30 reps of burpees, then 30 reps of ring rows, and 30 reps of kettlebell swings, with one person working at a time and switching who works whenever you want. Then at the 4-minute mark, run 200m again. When you return from the run, pick up where you left off. Continue this pattern, running 200m at each 4-minute interval for 28 minutes. Your score is the number of rounds and reps completed.
The runs should take about 1-minute to complete. Adjust the distance accordingly.
Come up with a rep scheme between you and your partner that allows you to maintain a pace of at least 15 reps per minute on the burpees. If you can maintain a faster pace, switch less often. If not, switch every few burpees.
The ring rows should be at a challenging angle, where you can do about 8-10 reps at a time.
The kettlebell swings should be done with a weight that allows you to complete at least 15 reps unbroken.