2024-03-26

• Overview: A little play on the "Beep Test" today with some running mixed in to start and break up the rounds. Finding a methodical pace and the right places to breathe that let you keep moving and working will be key out the gate.
• Run: About 2:00 of work.
• Burpees: 1:00 or less. Chest and thighs must touch the ground each rep.
• Pull-ups: 1-2 sets in 1:00 or less.
• Ideally each round should be about 5:00 or less.
• Score: Time to complete work.

• Athletes should pace from the start and increase their pace accordingly as they settle into a rhythm and cadence on each movement.
• This workout is not won during the burpees, allowing yourself to catch your breath here will allow you to hold a consistent pace on the thrusters and pull-ups.

400M RUN

• Reduce Distance
• 2:00 Time Cap
• 500m Row
• 320m Ski
• 800m Bike
• 300m Air Run

THRUSTERS

• Reduce Loading
• Sub Dumbbells
• Sub Front Squat
• Sub Push Press
• 24 Air Squats

BURPEES

• Reduce Reps
• 1:00 Time Cap
• 12/10 Cals On Any Machine
• Push-Ups
• No Push-Up Burpee

PULL-UPS

• Reduce Reps
• Banded
• Strict
• Ring Rows
• Alternating Dumbbell Plank Rows

1 Round:
100m Run
4 Thrusters
4 Burpees
4 Pull-ups