7 rounds for time of:
10 Box Jump Overs
Run, 100 m
10 Toes-to-bars
Run, 100 m
Rest 1 min
WORKOUT BRIEF
DESCRIPTION
20:00-30:00 workout
Scoring – total time to complete the workout.
A 1 min rest is earned after each round
The challenge of this workout is to keep each round in between 2-3 min
BOX JUMP OVERS
100M RUN
This distance should tell you something – It’s quick!
100m Run = Less then :30
TOES-TO-BAR
Athletes should be able to complete 10 reps within 1-3 sets
WORKOUT + STRATEGY
With a 1 min rest after each round we can aggressively attack the box jump overs and the run
Big sets for a set of 10 toes to bar! If you are not a 10 unbroken athlete, think 6-4 or 5-5.
MODIFICATIONS
BOX JUMP OVERS
Decrease box height
Box Step ups
TOES-TO-BAR
Reduce reps
Toes-to-vicinity
Knees to Chest
RUN
Decrease Distance
9/7 Calorie Ski Erg
12/9 Cal Bike Erg
12/9 Cal Row
9/7 Assault Bike
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