Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
TC: 45 minutes
Score: Time
Scaling Options
Beginner
Run 400m
20 KBS @ 16/12 KG
20 Jumping pull ups
Intermediate L1
800m run
30 KBS @ 24/16kg
30 Jumping Pull ups
Intermediate L2
800m run
20 KBS @ 32/24KG
15 Pull ups
5 rounds
800m Row
30 KB swings @32/24 Kg
30 V-ups
TC: 30 minutes
Score: Time
KG: N/A
Scaling Options
Beginner
Run 400m
20 KBS @ 16/12 KG
20 anchored sit ups
Intermediate
800m run
30 KBS @ 24/16kg
30 Knee tucks
Team “Eva”
In Teams of 3
AMRAP 40 minutes
2400m Relay Run
9 rounds of
10 KBS 32/24kg
10 Pull ups
This is a relay workout! One partner working at a time.
Athletes will run the 2400m run in relays of 400m. Following that run, athletes will each perform 1 round before tagging their next partner.
3 sets
10/10 bird dog + band row
Rest 20-30 sec
30 sec/elbow Side plank on Swiss ball
Rest 20-30 sec
A. General
2 rounds
200m Run
30sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
15 sec Banded Good mornings