Sisson
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run, 200 m
* If you’ve got a 20 lb vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
WORKOUT BRIEF
STIMULUS
Run, Pull, Push – complementary movement patterns designed to reduce localized muscular fatigue.
The short distance and low rep count means we can tally a lot of rounds across 20:00.
If we average a 2:00 round, we will have 10 rounds:
2000m running (1.25 miles)
50 Burpees
10 Rope Climbs
The rounds come around fast and the challenge will be to average 2:00
MOVEMENTS
RUN
The run should take ~:45-1:00.
As it’s an AMRAP, it would be a good day for some of the slower athletes to run the full 200m if they choose to. Exposure to longer distances is necessary to build capacity.
BURPEES
5 Burpees should take less than :30
ROPE CLIMBS
1 Rope Climb should also take less than :30
WORKOUT
STRATEGY
Know the time it takes to complete 200m consistently that allows you to take one deep breath and start your rope climb. It isn’t worth running beyond our capacities early on. Time is lost when we rest for long periods.
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