Intent: Today’s conditioning is a triplet of sorts. Between 2 athletes we will cycle deadlifts and sit ups as fast as possible, in the remaining time we will then get aerobic. The goal is to pick a load and rep scheme that allow for more than 1:00 of time on the erg each round for you and your partner.
1:00 Row
1:00 Bike
1:00 shuttle run
2 rounds
________
5 sumo inch worm
10 Ground to overhead (no weight)
10 Hollow rock
10 Deadbug
3 rounds
________
10 empty barbell deadlifts
5 sit ups
2 rounds
________
RXConditioning:
Every 4:00x 6 rounds
30 Deadlift (185/125lb.)
50 Sit Ups (GHD option for advanced or base on availability)
Max Cal Row or Bike in remaining time.
Intermediate:
Every 4:00x 6 rounds
30 Deadlift (135/95lb.)
50 Sit Ups (abmat or floor)
Max Cal Row or Bike in remaining time.
Baseline:
Every 4:00x 6 rounds
20 Deadlift (65/45lb.)
30 Sit Ups (abmat or floor)
Max Cal Row or Bike in remaining time.
3×12 Landmine rotation (Landmine Rotation)
*over and back is 1 rep.
