OldLVBurpee/Pull Up Ladder Start timer for 1 min 1 Pull-Up 1 Burpee Rest remainder of min. Start timer for 1 min 2 Pull-Ups 2 Burpees Rest remainder of min. Start timer for 1 min 3 Pull-Ups 3 Burpees Rest remainder of min. -keep going- Explanation: Set a timer for 1 min. Start the timer and …
3 Minute Dead Hang From Hell Dead Hang (Max time total 3 min) 6 Burpees (Each Drop) Explanation: Start a timer in dead hang and stop it when you drop; each time you drop perform 6 burpees; then jump back up and continue; you need to hit 3 min total time to be done Modification: …
Hill Repeats In order to get prepared for a Mountain Race such as Palmerton (Blue Mountain), you need to get your body accustomed to hiking or running at a high incline. Warm Up 1 mile @ 5 RPE (Relative perceived exertion- 1 being very low and 10 being very high) Repeat 3 times (Use a …
20-15-10-5 bucket carry step ups (per side) box jumps Instructions: Rep scheme will go 40 bucket carry step ups (20 per side), 20 box jumps, 30 bucket carry step ups (15 per side), 15 box jumps… down through 5. For the bucket carry step ups, step up to the top of a box while holding …
Hill Repeats In order to get prepared for a Mountain Race such as Palmerton (Blue Mountain), you need to get your body accustomed to hiking or running at a high incline. Warm Up 1 mile @ 5 RPE (Relative perceived exertion- 1 being very low and 10 being very high) Repeat 3 times (Use a …
Farmers Carry (HEAVY) Map out 15 feet Max distance in the allotted time: 30 seconds carry 30 seconds plank 1 minute rest 45 seconds carry 45 seconds plank 90 seconds rest 1 minute carry 1 minute plank 2 minute rest 45 seconds carry 45 seconds plank 90 seconds rest 30 seconds carry 30 seconds plank …
Hill RepeatsIn order to get prepared for a Mountain Race such as Palmerton (Blue Mountain), you need to get your body accustomed to hiking or running at a high incline. Warm Up1 mile @ 5 RPE (Relative perceived exertion- 1 being very low and 10 being very high) Repeat 2 Times (Use a hill that …
8 Rounds: 30 seconds max pull-ups 30 seconds rest 30 seconds max burpees 1 minute rest Instructions: Start a running clock. Perform as many pull-ups as you can in the first 30 seconds. Rest for 30 seconds. Then perform as many burpees as you can in 30 seconds. Rest for 1 minute. That is one …
1 Round: 2 minute dead hang (or max) 1 minute rest 90 second dead hang (or max) 1 minute rest 1 minute dead hang (or max) 1 minute rest 30 second dead hang (or max) Instructions: Start a running clock. Jump up to a pull-up bar, and complete a 2 minute dead hang, or a …
3 Rounds: 5 minute bucket carry (60 lbs.) 20 air squats Instructions: Buy a bucket at ACE, Home Depot, Lowes, etc. (they’re like $7). Fill the bucket with the necessary dumbbells/weight to achieve weight (men = 60#). You can put a lid on if you like and experiment with different ways to carry the …