Conditioning
In a team of 3, complete 5 rounds each for time:
- 12 Dumbbell Front Squats
- 12 Toes to Bar
- 12 Burpees
- 200m Run
30:00 time cap
Notes
Today’s conditioning is 5 rounds of squats, toes to bar, burpees, and running. The workout starts with partner 1 completing the 12 squats, toes to bar, and burpees, then starting the 200m run. As soon as partner 1 starts the 200m run, partner 2 can start the 12 squats, toes to bar, and burpees. As soon as partner 2 starts the 200m run, partner 3 can begin. This pattern continues until each person has completed 5 rounds. Your score is the total time to complete 5 rounds or the number of rounds and reps completed under the 30-minute cap.
The squats should be at a light-moderate weight that allows you to complete the 12 reps unbroken every round.
The toes to bar should take no longer than :40 to complete. Adjust the number of reps or substitute knee raises or sit ups.
The burpees should also take no longer than :45 to complete. Adjust the number of reps if needed.
The run is your time to recover. There is no need to run too fast here, except for when partner 3 is completing the last of the 5 rounds.