4, 5 or 6 (your choice) RFT:
400m run
15, 20 or 25 pull-ups — or — 20 or 25 burpees (your choice)
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As a team:
Run ~1 mile – alternating between sprints and less intense running. Run through the lake early to get your feet wet. Your feet are going to be wet on the Mudder. Then …
20 TM push-up (using dumbbells, raise one arm directly to ceiling at top of each rep)
15 LH one-arm kettlebell swing (to eye level)
15 RH one-arm kettlebell swing (to eye level)
20 Jumping alternating lunge
20 Dumbbell back row (bend over, back parallel to ground, arms straight down, and pull dumbbells to chest)
20 Dumbbell side lunge (dumbbells at sides, step laterally with right leg, completely straightening left leg; bend forward at hips and touch dumbbells to floor by right foot; push off right leg and make the same lateral lunge on your left leg)
15 Push-up plus row (using dumbbells, after coming to top of push-up pull one db to chest and then lower; alternate arms on each rep)
15 Lunge and twist (holding kettlebell at chest, lunge forward right leg, as your left knee kisses ground twist torso to the right; return to standing; switch legs)
15 Dumbbell thrusters
20 Mountain climbers
1 minute superman plank
1 minute side plank left side
1 minute side plank right side
20 Goblet squat (holding kettlebell at chest)
800 meter run, followed by a swim in the lake
21-15-9:
Front squat, 135 lb
Dip
Hello ladies—
We’re trying something new here.
This is Power Workout #1 from Jorg Mardian of Three60Fitness in Osoyoos, B.C. (You can follow him on Twitter: @Three60Fitness)
Keep running this circuit for 30 minutes:
10 Side lunges
Alternating knee taps, jogging, 1 minute
10 Step-back knees to elbows
Crossover jumping jacks, 1 minute
10 Jackknife abs
Burpee ball jumps, 1 minute
10 Renegade rows with back jump
Run in place, 1 minute
Rest, 1 minute
Post your thoughts to comments.
Four barbells (135, 115, 105, 85) = four teams, about six per team
As a team:
Run from the back of the field house, two laps around the track and back to field house
180 front squats, rotating through teammates as needed (team has only one barbell); rest of team does bottom-to-bottom squats rep-for-rep; every 40 reps, move to next cone. At the last cone, only do 20 squats.
Run one laps around track and back to rear door of JAFH