Conditioning
Working in a team of 3, alternating full rounds, complete as many rounds as possible in 30:00:
- 20m Farmer’s Carry
- 10 Box Jump Overs
- 6 Sandbag to shoulder
Conditioning Notes
Today’s workout is a time priority to be completed in a team of 3. One athlete will be working at a time and that athlete will complete the entire round before the next athlete begins.
Your team will choose the weight for the farmer’s carries. These are meant to be heavy. You will carry 10m down, put the handles down, turn around, and carry 10m back.
The box jump overs should be completed at a height where you do not hesitate to jump. Adjust the height accordingly.
The sandbag to shoulder should be completed in :30 or less. Adjust the weight accordingly.
0730 Endurance Class
30 Rounds
- :30 Assault Bike @ 85% effort
- :30 Assault Bike @ easy effort
Notes
Today’s endurance class will take place on one machine with no rest. If we do not have enough bikes, it may be performed on a rower.
The 85% effort should feel like a pace that you can hold for 10 minutes. The goal is to stay consistent throughout the 30 minutes. The easy pace is meant to allow you to recover while staying active. Just keep the wheel spinning.