Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “THE TIMEKEEPER”
Every 4 Minutes for 24 Minutes (6 Rounds Total)
-15 Barbell Push Press
-10 Burpee Pull Up
-200 Meter Run
This version could also be done with: 20 Sandbag Push Press
If you don’t have a pull up bar you could also do: 10 Burpee + 10 Inverted Row
-OR- 10 Burpee + 10 Barbell Bent Over Row
Suggestions Men: 75-95# Women: 55-65#
Coaches Notes
Ye be warned! This workout is going to take some guts!
For starters, you absolutely need to choose a load that will allow you to do all 15 push press unbroken. There’s simply no time to need to break those up. You’ll know you chose the right weight if you still have 5-7 reps “left in the tank” once you get to 15.
The burpee pull ups are likely to eat up the bulk of the time… and be the source of your panic. Ideally, you’re knocking out one rep every 6-8 seconds. That means getting through the 10 reps in 1:00-1:20. If this pace is not one you can sustain – REDUCE THE REPS. If you don’t have a pull up bar or if the burpee pull up is taking too much of your time you can customize this movement by doing 10 burpees + 10 inverted row -OR- 10 burpees + 10 bent over row.
We want you to have a minute to run the 200 meters AND earn at least 45-60 seconds of rest before the next round. If you’re getting 30 seconds of rest (or less) – especially early on in the workout – it’s going to go downhill quickly. Make whatever weight, rep, or distance adjustments you need to stay within that goal window!!!