10 Rounds
Each Round is in a 2:00 Window
Run 200 Meters
6 Deadlifts
15 Air Squats
RX Men: 185-205#
RX Women: 125-135#
RX + Men: 225# +
RX + Women: 155# +
ALSO RX +: Do one round every 90 SECONDS!!!
Score: Total number of rounds you are able to complete in the time window (up to 10)
Goal: 7+ (if you get all 10 super easy - you should have gone heavier or gone RX+ with the 90 Second option at least!)
NOTES:
So the way this works is you will do 10 rounds no matter what. BUT - the goal is to keep each round in the 2 min window and rest the remainder of the 2 min each time. So when the clock starts you run 200 meters, do your 6 deadlifts, do your 15 air squats and if you are under 2:00 - REST until the clock hits 2:00. Then repeat from 2:00 - 4:00.
If you are just CRUSHING it and your first round is super fast - you may choose to go every 90 seconds to push yourself.
At some point you may get to where you don't make it in 2:00. At that point - just finish the remainder of the rounds and don't worry about the clock. Your score is number of rounds you complete within the time. So if you choose RX + that time starts from the very beginning at 90 seconds. The run distance shouldn't take you any longer than about 1:10 at the MOST. Run hard and shorten it if you need to.
If you are unable to run for space or weather reasons you may choose to do 1 min of jump rope, low step ups, or mountain climbers.
Choose a deadlift weight that you will aim to go unbroken but is going to get heavy.
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
The squats are unweighted. Feet are shoulder width apart. Lift the chest, tighten the belly, and keep the heels down.
PROGRAM A
10 Rounds
Each Round is in a 2:00 Window
Run 200 Meters
8 2 Head Touch DB Deadlifts
15 Air Squats
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs+
RX + Women: 35# DBs+
ALSO RX +: Do one round every 90 SECONDS!!!
Score: Total number of rounds you are able to complete in the time window (up to 10)
Goal: 7+ (if you get all 10 super easy - you should have gone heavier or gone RX+ with the 90 Second option at least!)
So the way this works is you will do 10 rounds no matter what. BUT - the goal is to keep each round in the 2 min window and rest the remainder of the 2 min each time. So when the clock starts you run 200 meters, do your 8 deadlifts, do your 15 air squats and if you are under 2:00 - REST until the clock hits 2:00. Then repeat from 2:00 - 4:00.
If you are just CRUSHING it and your first round is super fast - you may choose to go every 90 seconds to push yourself.
At some point you may get to where you don't make it in 2:00. At that point - just finish the remainder of the rounds and don't worry about the clock. Your score is number of rounds you complete within the time. So if you choose RX + that time starts from the very beginning at 90 seconds. The run distance shouldn't take you any longer than about 1:10 at the MOST. Run hard and shorten it if you need to.
If you are unable to run for space or weather reasons you may choose to do 1 min of jump rope, low step ups, or mountain climbers.
Choose a deadlift weight that you will aim to go unbroken.
We like to program the two head touch dumbbell deadlifts when the barbell program has heavy deadlifts to up the challenge a bit. This means at the bottom of every rep BOTH heads of the dumbbells need to touch. This will require you to get a bit lower in your set up.
To set up the feet will be pretty close together. Heels are down and hands are just outside of the feet. Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat. Tighten your belly! To stand you will drive your heels into the ground and lift the chest. Squeeze the cheeks to stand all of the way up. When lowering keep the belly tight and chest lifted. Reach the butt back and hinge the chest forward. Remember - BOTH heads of the dumbbells need to touch!
The squats are unweighted. Feet are shoulder width apart. Lift the chest, tighten the belly, and keep the heels down.
PROGRAM C
10 Rounds
Each Round is in a 2:00 Window
Row 250
OR
Bike 15 Cal -Men / 10 Cal -Women
6 Deadlifts
15 Air Squats
RX Men: 185-205#
RX Women: 125-135#
RX + Men: 225# +
RX + Women: 155# +
ALSO RX +: Do one round every 90 SECONDS!!!
Another option = 4 Sandbag over shoulder in place of deadlifts.
Score: Total number of rounds you are able to complete in the time window (up to 10)
Goal: 7+ (if you get all 10 super easy - you should have gone heavier or gone RX+ with the 90 Second option at least!)
So the way this works is you will do 10 rounds no matter what. BUT - the goal is to keep each round in the 2 min window and rest the remainder of the 2 min each time. So when the clock starts you row/bike, do your 6 deadlifts, do your 15 air squats and if you are under 2:00 - REST until the clock hits 2:00. Then repeat from 2:00 - 4:00.
If you are just CRUSHING it and your first round is super fast - you may choose to go every 90 seconds to push yourself.
At some point you may get to where you don't make it in 2:00. At that point - just finish the remainder of the rounds and don't worry about the clock. Your score is number of rounds you complete within the time. So if you choose RX + that time starts from the very beginning at 90 seconds.
The row/bike shouldn't take you any longer than about 1:10 at the MOST. Go hard and shorten it if you need to.
You may also choose to run 200 and do it with the sandbag in this version too.
Choose a deadlift weight that you will aim to go unbroken but is going to get heavy.
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
The squats are unweighted. Feet are shoulder width apart. Lift the chest, tighten the belly, and keep the heels down.
