Track and Burn

Beaverton Strength and Conditioning – Bulldog Burn

Warm-up

Track Work

A: Metcon (No Measure)

50m sprint @ 75% x 2

50m sprint @ 85% x 2

Rest 30s between

B: Metcon (No Measure)

100m sprint x 2

Rest 30s between

200m sprint x 2

Rest 1 min between

400m sprint x 4

Rest 90s between

C: Metcon (No Measure)

If time allows, finisher with class

Burn class

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 14

30 cal bike @ 80% – 60/50+ RPMs

20 – 1 arm KB sit up (10/10)

10 D ball squats – hold any way

Rower

B: Metcon (AMRAP – Rounds)

AMRAP 14

14/12 cal row @ 80%

6/side Russian step up – weighted

12 DB strict press

Add 2 cals / set

Add 2 reps / set

Finisher

C: Metcon (AMRAP – Reps)

AMRAP 8

5 wall ball – heavy

5 burpee

Add 1 rep / set

Click on a tab to select how you'd like to leave your comment

Leave a Reply

Your email address will not be published. Required fields are marked *