3 Rounds of:
100m Run
10 Air Squats
:20 Hollow Hold
GET FIT
"Race to 5k"
w/ a partner
Alternate 2:00 Rounds until completion 15 Air Squats
Max Distance Row
30 Min Cap
SOLO VERSION
"Race to 2500/2000m"
2:00 on 2:00 off
15 Air Squats Max Distance Row
COMPETITORS EXTRA
Sled Push
25' x 4
As heavy as you can still move - might take multiple attempts
Rest 3-4 minutes between efforts
COACHES NOTE:
This can be a challenging partner interval style workout, solo workout, or more of a recovery pace and just move a bit across that 30:00. Air Squats and transition on to the Rower should take :30 or less, otherwise give them a few less Squats.
ATHLETES NOTE:
Whenever you're in a "you go, I go" partner workout, your intensity can be a bit higher knowing there is equal rest built in. Focus on your recovery breaths during your 2:00 off to be ready to go again on the Squats/Row.
BODYBUILDING WORKOUT
Legs
- Front Squat (4 x 8-12 reps)
- Leg Press or Lunges (4 x 8-12 reps)
- Hack Squat (4 x 8-12 reps)
- Straight-leg Deadlifts or Banded Leg Curls (4 x 8-12 reps)