Wednesday 9.13.2023

“FITNESS”

Every 4 minutes, for 32 minutes (8 sets), for times:
400 Meter Run
16 Russian Kettlebell Swings
12 V-Ups

*If this is too much running volume for you, consider alternating rounds between Running and Rowing/Biking.

“PERFORMANCE”

Every 4 minutes, for 32 minutes (8 sets), for max load:
400 Meter Run
12 Toes to Bar
3 Power Cleans

You may only take 3 attempts at the cleans per set, but may adjust the loads as you see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 4070 lbs; 22/24 (this would be 185 for all sets, with 2 misses). You may use as much time as you need to accomplish the work in each period, but must complete all three elements in order for the round score to count.

Note: If 96 Toes to Bar is too much volume for one workout (or if you have trouble stringing together more than a couple of reps), scale the number back to 8, or complete Hanging Knee Tucks.

**Score each set as TOTAL WEIGHT (so 200lb x 3 Power Cleans = 600 as your score); Compare to 4.12.2022

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28-36 minutes (7-9 sets):
200 Meter Row or Run
400/300 Meter Bike Erg
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.