New Fit2Live Standard warm-up +10 second single leg hip bridge
1 Mile Baseline Test
Rollout legs when you return
2k row in place of 1 mile run for anyone not able to run
*Record 1 mile times in Beyond the Whiteboard after class
3 rounds for time of:
- 6 Deadlifts,
- 6 Hang Power Clean,
- 6 Push Jerks (95/135)
- 12 Burpee + Step-ups (24/20)
Why Do This Workout?
To improve our cardio respiratory endurance and to know that we can outrun the zombies (up to a mile in distance of course).
We’ll balance out the cardio with a short and sweet explosive strength workout for time.
Lightning and thunder, the best of both worlds.
Duration and Feel: Do what you can in the 1 mile run. Try to finish under 12 minutes. Goal for the 3 rounds is between 6-9 minutes. The barbell complex should take between 60-90 seconds, the burpee step-ups should take between 60-90 seconds. Try to hang on to that pace and you’ll hit the stimulus goal.
BB Weight: Should feel light for deadlifts, moderate for hang power cleans and a little heavy for jerks. Try to go unbroken in each round and “recover” on the burpee step-ups, it won’t be easy but it will be worth it.
Specific warm-up focus: New Fit2Live warm-up and 1 mile run then barbell complex overview and warm-up.
Scaling Options: Row a 2k or Bike a 4k if no running. Lighter weight on barbell.