Conditioning
Working in teams of 4, complete for time:
- 20 sets of 300m Run
- 20 sets of 15 unbroken kettlebell swings
- 20 sets of 30 unbroken double unders
- 20 sets of 15 unbroken push ups
All four athletes may be working at the same time. But only one athlete may be at a station at a time.
35:00 time cap
Notes
Our workout today will be completed in a team of 4. Your team has to complete twenty 300m runs, twenty sets of 15 swings, twenty sets of 30 double unders, and twenty sets of 15 push ups. All four athletes may be working at the same time. But only one person may be working on each exercise at the same time. In other words, one person will be running, one will swing, one will jump rope, and one will do push ups at the same time.
You may complete the work in whatever order you choose. For example, because the push ups and jump rope will take less time than the run, you may alternate back and forth there while waiting for one person to complete the run. So you will probably finish twenty sets of push ups and double unders before you finish the run. Once that happens, you will get more rest and will be able to push the pace harder on the other stations.
The runs should take around 1:30 or less. Adjust the distance accordingly.
Choose a moderate-heavy kettlebell weight that allows you to maintain unbroken sets of 15.
If you cannot maintain unbroken sets of 30 double unders, choose a number of single unders or double unders that you can maintain unbroken sets.
If you need assistance to maintain unbroken sets of push ups, perform them with your hands elevated on a box.