2 ROUNDS
100m Run
5/5 Split Squat
10 BB Strict Press
10 Scap Pull-Ups
Into…
2 ROUNDS
10 Ice Skaters
5 Dips + 5 Push Press
5/5 Jumping Split Squat*
5 Kip Swings**
*2nd Round perform 10 Jumping Lunges
**2nd Round perform 5 Big Kip Swings
ON A 12:00 RUNNING CLOCK…
600ft Shuttle Run*
40 Pull-Ups
400ft Shuttle Run
30 Pull-Ups
200ft Shuttle Run
20 Pull-Ups
-Max Shuttle Runs in Time Remaining-
*All shuttle runs are 25′ out, 25′ back.
(Score is Total Reps of Final Shuttle Runs)
**Each 25′ interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.
ON A 12:00 RUNNING CLOCK…
600ft Shuttle Run*
50 Ring Rows
400ft Shuttle Run
40 Ring Rows
200ft Shuttle Run
30 Ring Rows
-Max Shuttle Runs in Time Remaining-
*All shuttle runs are 25′ out, 25′ back.
(Score is Total Reps of Final Shuttle Runs)
**Each 25′ interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.
MIN 1 – :30 Reverse Plank Hold
MIN 2 – :30 Tib Raises
MIN 3 – 1:00 Easy Walk
(No Measure)
*Based off 1RM Clean & Jerk. Stay at 80% across all sets. If no 1RM, complete sets at RPE 8.
(Score is Weight)
Week 4 of 8 Oly Cycle