PERFORMANCE & FITNESS
Warm-Up.
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Scapular Pull-up x 15
Shoulder Tap + Push-up x 10
Cossack Squat x 5 per side
Then…
A.
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400 meters.
Amrap 40min solo w/ 1:1 work:rest
Average round time: 52sec
Average run time: 2:00
15 rounds + 5 runs
Did a “mini Murph” (w/ 20# vest 🥵)
1 mile run
AMRAP rounds… no rest
5 strict PU
10 pushups
20 air squats
1 mile + 15 rounds
Solo
Scaled to 20min w/ no rest between rds.
Ran the 400m after every 3 rds.
9 rds on the dot.
M 55
Did solo.
Rested as long as it took to complete a round
1:1 work:rest
4 rounds/runs plus 5 more rounds of work
A. Done solo with a work-to-rest ratio 1:1
38 rounds compleated, of which:
17 rounds of 5 s-pu, 10 pu, 20 sq
16 rounds rest
5 rounds run
Average round time: 50sec
Average 400m time: 2:05min
How do you guys recommend doing this solo?
I’ve done this solo, with a work-to-rest ratio 1:1. Means one round you work, the next one you rest the same amount of time it took to complete your previous round
Blake, time how long it takes to do a round, then rest that long. It took me 45-65 seconds to complete the work each round.