Conditioning
Every 4:00 for 8 Rounds
Rounds 1,3,5,7:
- 300m Run
- 6 Power Cleans
Rounds 2,4,6,8
- 25/20 Calories (park workout – 300m run again)
- 16 Front Rack Lunges
Notes
Today’s conditioning is 4 rounds of running and cleans, and 4 rounds of calories and lunges. You will begin a new round at the top of every 4-minutes. At the start you will run 300m and perform 6 power cleans. Then at the 4:00 mark, you will do 25/20 calories and 16 lunges. Continue to alternate in this pattern until you have finished each couplet four times. Keep track of your times for each round. Your score is the sum total of all 8 times.
The runs should take around 1:30 to complete. Adjust the distance accordingly.
The power cleans should be at a moderately challenging weight. If you are using a barbell, singles would be recommended. If you do not have anything heavy for cleans, add a few reps.
The calories should take around 1:30 to complete. Adjust the number accordingly. If you do not have a machine, go for another 300m run.
The lunges should be done with a light-moderate weight that allows you to perform all 16 reps unbroken. Some options include kettlebells or dumbbells in the front rack, a heavy dumbbell or kettlebell in a goblet hold, or an odd object. It will most likely not be the same weight as you are using for your cleans.