Strength –

Every 2 Minutes for 10 Rounds

300m Run

Workout – 



Muscle Ups

Squat Snatch

Session Info – 

Strength – This conditioning is simple by first glance but can be made more challenging and beneficial by using the clock. Rather than using the clock and just setting the goal to be back from each run in time to start the next run, athletes should be looking to complete the run as fast as possible in the first round and then trying to maintain the same pace across each consecutive round. If scaling is required athletes may look at running a shorter distance.

Workout – Todays workout is hero WOD Amanda. This workout is low volume but heavy and technical. Just like other bench mark workouts athletes should be looking to get through the work as quick as possible. To help athletes do this the may look at breaking down the sets into smaller more manageable sets early on to maintain a consistent work rate thoughout.