800m Run
80-60-40-20 Squats
40-30-20-10 KB Swings 53#/35#
20-15-10-5 Pull Ups
800m Run
Then.
50 Burpees
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. The sequence for the workout goes 800m run, 80 squats then 40 KBS and then 20 pull ups. Back to 60 squats, 30 KBS and 15 pull ups, and so on…finishing with 800m run. After a short rest 50 burpees as fast as possible.
5:15am
Dawn 26:40/3:37
Emily 25:00 Rx/4:36 Rx
Julia 25:40 Rx/3:58 Rx
Jonathan 30:48 Rx/4:39 Rx
JoJo 17:31/-
Jerry 31:44 Rx/4:29 Rx
Newman 19:59 Rx/2:03 Rx
Scotty 24:37 Rx/3:45 Rx
Paul 23:07 Rx/-
8:00am
Walt 30:22 Rx/4:56 Rx
Phil 31:21 Rx/3:05 Rx
Dusty 33:49 Rx/6:13 Rx
Luke 27:52/4:21
Dano 30:20 Rx
Robert 23:52 Rx/3:19 Rx
9am
James 24:53Rx/4:37Rx
Tony A 23:27Rx/4:29Rx
Teshina 26:17Rx/3:34Rx
Jeff A 33:39/–
Yvette 29:47Rx/5:15Rx
Brandon 31:24Rx/6:01Rx
Dustin 27:02Rx/5:04Rx
Michelle Z 25:59Rx/5:01Rx
Monica 27:53Rx/3:34Rx
David L 34:41Rx/–
10am
Sabrina 28:14Rx/7:01Rx
Tina F 24:22Rx/6:13Rx
Jake 31:15Rx/–
Tiffany H 26:18/–
Alex 29:32/5:37
Briley 24:24Rxc/4:34Rx
Ok Michelle Z. good job today! We tied
12pm
Shawn 36:35Rx/5:11Rx
Lisa 25:27Rx 53#/4:28Rx
Bill 31:21Rx/6:07Rx
Ed 25:09Rx/4:09Rx
Tina R. 22:49(mod)/4:13(25)
Jarodd 33:30(mod)
Dang Lisa!!! Nice work!
Could i do the run on a treadmill or sub it for biking, if so how much should i do? I also only got 35# kb. Im gunna die when i get back :-/ thanks everyone!
If your going to run on a treadmill, set your speed 2 full MPH faster than your usual running speed. That’s a .5 run on the treadmill. You can use a 50# DB if you’ve got one handy. Good luck.
5:15am
David K. 28:45 Rx/5:19 Rx
Dano J. 28:55 Rx/5:12 Rx
Yinka 26:37/-
Carissa 26:46 Rx/4:54 Rx
Mike 27:12 Rx/4:02 Rx
Jessica 40:43 Rx/-
Lenny 29:41 Rx/-
Jim D. 31:06 Rx/3:335 Rx
John R. 24:25 Rx/4:18 Rx
Drew 28:44 Rx/5:51 Rx
Chris 31:03 Rx/4:47 Rx
Courtney 27:59 /6:19
6pm
Kristi 32:55Rx/6:23Rx
Andrea 45:32Rx/–
Tina…I love ya. Good job, teammate! Ha!
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