3 Rounds for Time:
28:00 Time Cap
* Each time you go through, your reps will increase, but your runs will decrease in length.
Advanced Athlete Program - (see scaling options below)
Male 45# Plate, 50# DB, 70# KettlebellFemale 35# Plate, 35# DB, 55# Kettlebell
Round 1:
- 10 Plate Ground to Overhead
- 10 Starfish (5 per side)
- 10 V-Taps - (5 per side)
- 10 Starfish
- RUN 400M (or 2:00)
- 10 Kettlebell Swing
- 10 StarFish
- 10 Dumbbell Shoulder to Overhead
- 10 StarFish
- RUN 400M (or 2:00)
Round 2:
- 16 reps of all movements
- 300M Run (or 1:30)
Round 3:
- 20 reps of all movements
- 200M Run (or 1:00)
Notes....
Top athletes finish in 20:00, Intermediate 25:00, Beginner 25:00-28:00
How to Scale:
Intermediate Athlete:Runs:
- Round 1 = 300m (or 1:30)
- Round 2 = 200m (or 1:00)
- Round 3 = 200m
Strength Reps stay the same, all Star Fish sets reduce by 50%Male 35# Plate, 35# DB, 55# KettlebellFemale 25# Plate, 25# DB, 35# KettlebellBeginner Athlete:Runs:
- Round 1 = 200m (or 1:00)
- Round 2 = 200m (or 1:00)
- Round 3 = 150m (or 0:45)
Strength Reps stay the same, all Star Fish sets reduce by 50%Male 15# Plate, 15# DB, 35# KettlebellFemale 10# Plate, 10# DB, 25# Kettlebell
