Tuesday 4.12.2022

“FITNESS”

Every 4 minutes, for 32 minutes (8 sets), for times:
400 Meter Run
6 Dual Dumbbell Ground to Overhead
12 V-Ups or Hanging Knee Tucks

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

*Compare to 5.11.2021

“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 5.11.2021

“ENDURANCE (AKA SWEAT SESH)”

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 60 Seconds of Echo Bike or Bike Erg
Station 2 — 30 Seconds of Box Step-Ups + 30 Seconds of Plank Hold
Station 3 — 60 Seconds of Row, Ski, or Air Runner @80-85% effort
Station 4 — 30 Seconds of Push-ups + 30 Seconds of Air Squats