0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-50:00 Endurance
50:00-60:00 Cool-down
General Warm-up
3 rounds
Samson Stretch
Glute Bridges
Seated Groin Stretch
Endurance Prep
2-3 Rounds
100m Run
6 Burpee Box Step-overs
5 Back Squats (progress to Endurance weight)
2-4 Strict Pull-ups
Endurance:
Partner AMRAP 30:
800m Run
40 Burpee Box Step-overs @24/20”
20 Back Squats @135/95
10 Strict Pull-ups
PACE GOAL: 4-5 Rounds (6:00-7:30 per round average)
STRATEGY:
Split reps as needed
200s or 400s on the run. Should be under 5:00, adjust distance accordingly.
4-5 reps at a time on the burpee step-overs is recommended. 10 at a time would leave the second person with very little rest for the next two movements.
Try to do 10/10 each time on squats, you can take the barbell from the rack
5/5 as long as you can, go to 3/3/2/2 as needed for the strict pull-ups
INDIVIDUAL OPTION:
Cut reps in half, drop to AMRAP 24, 1 minute rest between rounds.
Optional Accessory Work after: 5 sets: 20 Plate Bus Drivers, 40 Russian Twists (20 each way)
BEGINNER: 400m Run, 20 Burpees, 20 Back Squats 75/55, 20 Ring Rows
INTERMEDIATE: 20/16”, 115/80, banded pull-ups
SPORT: 30/20, 24/20”, 155/105, weighted strict pull-ups @35/20 (DB between feet)