2024-02-07

• Overview: When deciding how to pace your first run today consider that you want to be able to push pretty hard during the 4 midline taxing rounds in the middle. Trying to hang on to sets on the deadlift while also pushing the pace on the sit-ups, means coming back inside with some composure, can you keep your pace and breathing at a tough but controllable level?
• Deadlifts: 1:00 or less.
• Sit-ups: 1:30 or less.
• 1 Mile Runs: 9:00 or less each.
• Score: Total time to complete work.

• Athletes should pace their first run to allow for starting work on first round as soon as they get to the barbell.
• Pace should be consistent through each big set of sit ups to allow for getting back to the barbell and immediately starting to move through the next set of deadlifts.
• Get out the door on the second run and try to pick up the pace as you go to keep your time somewhere close to your first run.

1600M RUN

• Reduce Distance
• 9:00 Time Cap
• 2000m Row
• 1300m Ski
• 3200m Bike
• 1200m Air Run

DEADLIFT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

SIT-UPS

• Reduce Reps
• Hollow Rocks

1 Round:
100m Run
4 Deadlifts
10 Sit-ups
100m Run