10 Rounds For Time
100-m sprint
5 Burpees
20 Sit-ups
15 Push-ups
100 – m Sprint
Rest 2 Minutes
TC: 45Min ; Wear a weighted Vest
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7 Rounds For Time
100-m sprint
5 Burpees
20 Sit-ups
15 Push-ups
100 – m Sprint
Rest 2 Minutes
TC: 45Min
Upscale suggestion
10 Rounds For Time
100-m sprint
6 Burpees
22 Sit-ups
17 Push-ups
100 – m Sprint
Rest 1 Minute
TC: 45Min ; Wear a weighted Vest
The exercises you’d make:
Burpee
Sit-ups
Push-ups
5 Rounds For Time
10 Double Dumbbell Front Squat 10Kg 8 Burpees 20 Situps 20 Single Arm Dumbbell Snatch 10Kg 200m Run
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5 Rounds For Time
9 Double Dumbbell Front Squat 7.5Kg 7 Burpees 18 Situps 18 Single Arm Dumbbell Snatch 7.5Kg 200m Run
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5 Rounds For Time
12 Double Dumbbell Front Squat 10Kg 10 Burpees 24 Situps 24 Single Arm Dumbbell Snatch 10Kg 200m RunTips and Instructions for completing this WOD
- Pace - Don't start as fast as you can, this is a long workout with a heavy stamina element.
- Time - If you complete the first round in less than 04:00min - 04:10min or less you are in a good pace/
- Rounds - take a rest between rounds, but try to split each round at 05:00, this will make you finish the workout in less than 30min
- Expected times - Beginner 31:00-34:00 | Intermediate 28:00-31:00 | Advanced -28:00