4 RFT
400 meter run
25# dumbbell thruster, 25 reps
Tag Archive: 400m run
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you’ve got a 20-lb. vest or body armor, wear it.
Post time to comments.
Strength
3-3-3-3-3-3-3 Push Jerks
Warm up until you’re using about 70% of your 1 rep max and work your way up through the 7 rounds to find a new 3 rep max. Don’t start counting the sets of 3 until your using substantial weight.
Mobility
Best Shoulder Mob Ever
Endurance
Short Interval: Run: Repeat 400m, recover :60s until form/pace deteriorates
Long Interval: Row: Repeat 800m, recover 2:00 until form/pace deteriorates
Time Trial: Row: 2k for time
Gymnastics
Practice for 10 minutes one, two or all of the following planche progressions:
Planche Progression 1
Planche Progression 2
Planche Progression 3
Planche Progression 4
Planche Progression 5
Planche Progression 6
Complete as many rounds in 20 minutes as you can of:
400m run
Max rep Pull-ups
Post rounds and number of pull-ups to comments.