Beaverton Strength and Conditioning – Bulldog Burn
Track Work
A: Metcon (Time)
400m run x 2 @ 75%
Rest 2 min between
1 mile run @ 85%
Rest 4 min
1 min run @ 85%
Rest 4 min
800m run @ 75%
Try to match the mile times
A2: 1-Mile Run (Time)
Max Effort 1-Mile Run
Record from above mile time
Burn class
Bike
Metcon (No Measure)
EMOM 16
-Alternate movements each minute-
1. 16/11 Cals Bike
2. 2-3 Rope Climbs/Raise Lowers
3. 5 Devil’s Press
4. Rest
-Do this as a class together. Athletes may start at any station.
Rower
Metcon (No Measure)
AMRAP 12
Partner Up!
P1:
20/15 Cals Row (Pace setter)
P2:
AMRAP
9 KB Swing
9 Goblet Squat
9 V-ups
P1 is pace settter. P2 does as many rounds and reps as possible while P1 rows. P1 picks up wherever P2 leaves off.
Finisher
Metcon (No Measure)
2-3 Rounds
30- 40 sec Side Plank/side