march 30, 2022

Part 1:

Run 1 mi TT

Run 1 mile. This is an all out effort for time.

••Rest 10 mins before part 2••

Get ready to test yourself here. We want to set a pace that feels hard to hold and see if we can hang on. This will be retested week 9, so make sure you hit those running days.

L2/L1:

1200m TT

Part 2 - "Othello"

FT: 800 m, Wall Balls, Burpees, and Toes-to-bars

For time:

Run, 800 m

75 Wall Balls, 20/14 lbs

60 Burpees

45 Toes-to-bars

Run, 800 m

Goal: 15-22 mins

Time cap: 25 mins

15 mins is an aggressive goal to hit for top athletes, but we like to put that out there. For the majority we will see 18-22 mins and the focus should be on managing fatigue and being able to hit consistent sets on the toes-to-bars before going out that door to finish strong on the final 800 m.

Level 2 - Part 2

FT: 600 m, Wall Balls, Burpees, and Knees-to-elbows

For time:

Run, 600 m

60 Wall Balls, 20/14 lbs (L1: 14/10)

45 Burpees

30 Knees-to-elbows

Run, 600 m

• Limited Equipment Variation

Run 1 mi TT

-- Rest 10 mins --

For time:

Run, 800 m

40 Dumbbell Thrusters

60 Burpees

60 V-ups

Run, 800 m

• Bodyweight Variation

Run 1 mi TT

-- Rest 10 mins --

For time:

Run, 800 m

105 Air Squats

60 Burpees

45 V-ups

Run, 800 m