Track and Burn

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

A: Metcon (No Measure)

400m run @ 75% – warm up

Rest 2 min

1.5 mile run @ 85% – to light at 173rd and back

Rest 4-5 min

1 mile run @ 85%

Rest 3-4 min

800m run @ 85%

Jump in on finisher if time allows

Burn class

A: Metcon (AMRAP – Rounds)

All sets to be performed at 85% – hard pace

Remember you have rest after each block

AMRAP 5

5 air squats

5 jump squats

5/side renegade rows

5 medball sit up

5 min rest then

AMRAP 5

5 ring rows

5 CGPU

5 V up

5 D ball over – moderate

5 min rest then

EMOM 5

15/12 cal bike – 18/15 for advanced

5 min rest then

AMRAP 5

5 DB box step over – moderate/heavy

5 TTB/knee tucks

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