Greatness From Small Beginnings
For time: 150 double unders 50 burpees 1-mile run 150 double unders 50 burpees 1-mile run Another variation of this wonderful triplet, albeit no target this time. Ensure the workout is scaled correctly to ensure a sub-30 minute workout. Intermediate: Read More …
10 rounds for time of: Run 400m. Rest 1 minute Scaling Choose a distance that you can complete in under two minutes. Less competrnt runners may also extend the rest period. Intermediate Option 7 rounds for time of: Run 400m. Read More …
Complete as many rounds as possible in 7 minutes of: 200-m sprint 50 double-unders Scaling Scale the double-unders so that you can avoid tripping up, quickly get back to the sprint. The focus of this workout should be intensity, not Read More …
50 burpees to a target* 100 double unders 2 mile run *targe at least 6″ above reach This workout is the reverse order of what we programed for 7/19, and same scaling should be applied. Should take 20 minutes or Read More …
For time: 2 mile run 100 double unders 50 burpees to a target* *target at least 6″ above reach This workout should take 20 minutes or less. Scale distance and burpees accordingly. Intermediate: 1.5 mile run 50 burpees to target Read More …
“Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Scaling This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps Read More …
7 2-minute rounds of: 200m. run Max rep abmat sit-ups There is no rest between rounds. Scaling The run portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the distance Read More …
3 rounds for time of: 25 deadlifts Run 600m. Men: 225 lb. Women: 155 lb. Scaling This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in Read More …
“Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters On June 30, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting Read More …
“Triple 1” For time: 1,000-m row 100 double-unders 1-mile run Scaling Reduce the volume as needed. This should be a medium-duration workout, and you should be able to keep moving through-out. If needed, try single-unders to maintain intensity.