Respiratory Strength –

Every 90 Seconds for 12 Rounds

200m Run or 50 x Dble Unders (Cold Weather)

Workout –

2 Rounds For Time – 20min CAP

50 Wall Balls 9/6

50 Box Jump Overs 24/20

50 Pull Ups

Session Notes –

Strength Notes: 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 or alternatively athletes may choose to run a further distance to increase the work. Run may be subbed for Double Unders if it’s too cold due to Winter.

Workout Notes: This workout should be seen as a chipper wod. Reps should be broken up as required for short rest periods so athletes can maintain a constant work rate across the wod