Beaverton Strength and Conditioning – Bulldog Burn
Track Work
A: Metcon (Distance)
On a treadmill
200m run x 2 @ 80%
Rest 90s between sets
400m x 2 @ 85-90%
Rest 2-3 min between
600m x 2 @ 80%
Rest 3 min between
Burn class
Bike
A: Metcon (AMRAP – Rounds)
AMRAP 12
20s bike @ 85%
8 wall ball
4 feet up ring rows
Add 10s each bike
Add 2 reps each set
Rower
B: Metcon (AMRAP – Rounds)
AMRAP 12
12/10 cal row
8 weighted box step overs
8 seated presses
Add 2 cals and reps each set
Finisher
C: Metcon (AMRAP – Rounds)
AMRAP 6
8/side knee to elbow from plank
8 x V up
Add 2 reps each set