At Home Strength
3 Sets
Complete as many rounds as possible in 6:00
- 10 Cleans
- 10 Shoulder to Overhead
- 10 Broad Jumps (4ft / 3ft)
- 15/12 Calories or 200m Run
Rest 4:00 between sets
Notes
Today’s conditioning is 3 sets of 6-minutes of work with 4:00 rest between sets. Your score will be the number of rounds and reps you complete each set.
The cleans can be any style: dumbbell, kettlebell, barbell, seabag, sandbag, etc. Don’t let these take longer than 1:00 to complete. Check out this video for some different variations.
The shoulder to overhead may also be any style. Choose a weight that is moderately challenging, but you can maintain sets of 10 for at least 3 rounds. Check out this video for some different variations.
The broad jumps will be completed with a two foot take off and two foot landing. Men will jump a minimum distance of 4 feet and women will jump a minimum distance of 3 feet. Adjust to a distance that you can manage for repeated jumps while fatigued.
The calories or run should take no longer than 1:00. Adjust the number of calories or distance accordingly.
Track Workout
Run
- 2000m at mile pace + :15/400m, 3min rest,
- 400m at mile pace + :05/400m, 4min rest,
- 1200m at mile pace + :15/400m, 3min rest,
- 400m at mile pace + :05/400m, 4min rest,
- 800m at mile pace + :15/400m, 3min rest,
- 400m at mile pace + :05/400m
Notes
Today’s track workout is a descending ladder at a moderate pace with a 400m interval at a moderate-fast pace between each effort. Stay consistent on the longer efforts and try not to go too fast on the 400s and burn out for the following longer efforts.