Conditioning
With a partner, alternate full rounds and complete 3 rounds each:
- 400m Run
- 40 Jump Lunges
- 15 Dumbbell Hang Clean and Jerks
30-minute time cap
Notes
Today’s conditioning is completed with a partner. Partner 1 will begin by running 400m, completing 40 jump lunges, then 15 dumbbell hang clean and jerks. Then partner 1 will rest while partner 2 completes the same. This pattern continues until both partners have completed 3 rounds or you have reached the 30-minute time cap.
These are faster paced rounds. Do not let any round take longer than 5-minutes, or else the second partner won’t get to finish the workout.
The runs should take no longer than 2:30 to complete. Adjust the distance if you cannot run 400m at a hard but repeatable pace in 2:30 or faster.
The jumping lunges should be completed continuously. If 40 reps is too big of a set to complete without stopping, lower the target number. Don’t let these take longer than 1:00.
The dumbbell hang clean and jerks should be a moderate weight that allows you to complete the 15 reps unbroken. But the last 5 reps or so will be challenging.