“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein

Single Arm Dumbbell Strict Press 8-8-8-8-8

Athletes have 15 minutes to complete 5 sets of 8 on each arm, for a total of 10 sets
One set every 1:30 equals out to 15 minutes
Athlete can build in weight and challenge themselves, but aiming to complete the sets of 8 unbroken

Use one dumbbell for the strict presses, completing 5 sets of 8 on each side
Athletes can build in weight as they go – choosing loads that are challenging, but unbroken each set

3 rounds for time of:

Run, 400 m

21 Burpees

A little single arm strength followed by a CompTrain benchmark workout in today’s two part workout
It is a fast-paced, bodyweight workout that should last between 8-12 minutes

These are standard burpees – requiring chest to deck, full extension of the hips, and a little clap overhead

If unable to run, complete one of the following:
500/400 Meter Row
800 Meter Bike Erg
28/20 Calorie Assault Bike

A good question to ask yourself before starting this workout is, “”How fast can I go in round 1 without having to slow down in round 2?””
With simple movements, we want to push the intensity here – but not so much that things slow down dramatically in rounds 2 and 3
The way you get fitter and get the best time you can is to hold fast, but sustainable rounds across the board today
Keep an eye on your round times and evaluate how you paced things out following the workout