Conditioning
Every 5:00 for 2 rounds:
- 400m Run
- 8 Sandbag to Shoulder
Move immediately into every 5:00 for 2 rounds:
- 400m Run
- 16-20 Calorie Bike
Move immediately into every 5:00 for 2 rounds:
- 400m Run
- 30 Wall Balls
Notes
We have 6 intervals of a run and either sandbag cleans, calorie bike, or wall balls. You will complete each couplet twice and your score is the sum total time from all 6 intervals.
The runs should never take longer than 2:30 to complete. Adjust the distance accordingly.
Choose a sandbag weight that allows you to complete the 8 reps in under 1-minute. If there is not a sandbag of an appropriate weight, substitute a barbell power clean.
Choose a target number of calories that you can finish in under 1-minute at a sustainable pace.
Choose a wall ball weight that allows you to complete the 30 reps in a row both rounds.
In a bigger class, your coach will break you up into groups and you will all start on different stations since we do not have enough sandbags for everyone to use at once.