Conditioning
At 0:00, complete 3 rounds for time:
- 200m Run
- 20 Toes to Bar
At 10:00, complete 3 rounds for time:
- 15-20 Calories
- 5 Wall Walks
At 20:00, complete 3 rounds for time:
- 200m Run
- 10 Hang Power Cleans
8:00 time cap on each workout
Notes
At the call of “3, 2, 1, go…!” you will begin by completing 3 rounds of running and toes to bar. You will then rest until the 10-minute mark where you will complete 3 rounds of calories and wall walks. You will then rest until the 20-minute mark where you will complete 3 rounds of running and hang power cleans. Your score is the sum total time from all 3 intervals. There is an 8-minute time cap on each workout.
The runs should take no longer than 1-minute each round. Adjust the distance if needed.
The toes to bar should be done in no more than 4 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The calories should take no longer than 1-minute each round. Adjust the number accordingly.
The wall walks should take no longer than 1:30 to complete each round. Adjust the number of reps or the target height for each wall walk.
The hang power cleans should be at a moderate-heavy weight that allows you to complete the 10 reps in 1-2 sets each round.