In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Box Step-Overs with Dumbbells (55/35 lb DBs)
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run
Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expected to need it. The key to quick times is communication and quick transitions.
Did this solo…400m runs, 40-30-20 rep scheme Rx weights, 20″box
21:27
Did this with wife…28:40
Run on assault air runner, power clean RX, Box step overs 20kg DB each hand, team of 3
35:20
Nice workout.
My husband and I did the following.
Buy in: 200 DU – split 50/50
20 – 15 – 10 – 5
Synchro OHS – 115/85
Synchro TTB
Cash Out: 200 DU – split 50/50
16:09
No partner. Did 1/3 of each:
400, 40, 30, 20, 400, 40, 30, 20, 400
20:41
Box step overs w/2 55lb DBs is brutal.
Did with my wife. 800m, 90 DU/Singles, 60 PClean 135/55, 40 Box step over 50/bw
I ran three 200s and did sets of five on cleans.
28:06
Did solo at female Rx weight
23:04
For some reason double unders were not flowing today, it took a while to get them started each time. I probably lost time on the runs too, I should have done those faster. The 35# db were awkward, I’ve never done those before.
I thought the step overs were awkward also…I’ve done them b4…but never using that much weight. ..tough move…think they took the longest for me!
Did solo, cut everything by 1/3 just like Candy. Scaled to 95 lb Hang PCs. 45lb plate box step-overs, 80 Single-Unders.
22:57
SOLO!! Cut it to 1/3 (400, 40, 30, 20) Run / DU / 75# PC / 20″ box step overs w/ 35# DB’s 22:01 I didn’t feel like I had much in the tank today (mentally or physically)…but I guess the mental part was there because during the second run my back tightened up soooo bad…but I pushed on…I actually did the second set of DU UB which I think made me smile and then I did the PC’s all singles which actually was smarter….that actually helped the heavy ass box step overs go much better…only had to drop the… Read more »
Very nice work Candy!! Way to push yourself. Take it easy today and leave some in the tank to start a new week!! Have fun with your run
Yesterday’s work A.1: DL @3111 with dead stop @bottom: 6x 225# then 245×6 for 3 sets. Didn’t push the weight today, tempo was tough and challenging enough for me A.2: SHSPU: 2-1-1-1. Happy I was able to get 2 in the first set. I finished each set with 4 hspu negatives @ 50A1 B. 3 rds 45s kbs 32kg (23-17-18) 45s burpees (14-14-14) 45s push press 95# (10-10-11) Total 131 Didn’t have much left for B honestly, this was a good week and I’m destroyed. Looking forward to a rest day tomorrow and a round of golf. Oh, and turning… Read more »
AWESOME WORK JOEY!! So happy for those 2 SHSPU…now that you have 2 it will soon turn into 20!! This was a tough week…but man don’t we all feel like a MILLION BUCKS…and we look like it too!!!! Enjoy your golf, family and big 3-0 Birthday!!
Thanks Candy!! I really appreciate it 😀 Have a wonderful day and enjoy your football 😉
Didn’t a have a 3rd person so we did 2/3 the work (800,80,60,40). Only have 45 and 20# dbs so did those with 24″/20″ box step overs. 33:15