ENDURANCE | WEEK 12 | 03/15/2020
Run
Strong Endurance (Time)
Run 400 Meters
Carry Heavy or Odd Object for 1 Min as far as you can
Run 400 meters
Carry Heavy or Odd Object as far as you can for 1 Min...
Keep repeating until you have carried the object a total of:
RX: 800 Meters
RX Plus: 1200 Meters
Objects may include:
Heavy Sandbag
Heavy D Ball/Slam Ball
Heavy Kettlebell
Heavy Dumbbell
Plate
Weight for Object should be
Men: 60# plus if possible
Women: 40# Plus if possible
So the way this works if you were on a track for example. You would leave your object at the start line. At 3-2-1 go you would run 400 meters. When you get back to the object you pick it up and run as FAR as you can with it in 1 min. When 1 min is up - you put it down and run 400 meters again. So let's say I got 75 meters with it in 1 min. I drop it there and circle back around to it. Pick it up again - and go as far as I can in one minute - drop it and loop around. Keep doing this until the OBJECT as traveled the RX or RX + Distance.
You will need to wear a watch!
You can also do this with like a farmers walk!
This is another one Coach Hinshaw made me do a long time ago and it was awful. I basically did it on a 400 meter loop. I would run from my sandbag - 400 meters back to it - take it as far as I could in a minute and keep repeating for 1200 meters.
Row
7 Rounds
Row 500
1 Min Max Box Step ups holding heavy object
Score is total time!
Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.
Bike
7 Rounds
Bike 30 Cal (Men) /20 Calories (Women)
1 Min Max Box Step ups holding heavy object
Score is total time!
Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.