5 Rounds For Time
10 Double Dumbbell Front Squat 10Kg
8 Burpees
20 Situps
20 Single Arm Dumbbell Snatch 10Kg
200m Run
Downscale suggestion
5 Rounds For Time
9 Double Dumbbell Front Squat 7.5Kg
7 Burpees
18 Situps
18 Single Arm Dumbbell Snatch 7.5Kg
200m Run
Upscale suggestion
5 Rounds For Time
12 Double Dumbbell Front Squat 10Kg
10 Burpees
24 Situps
24 Single Arm Dumbbell Snatch 10Kg
200m Run
Tips 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