Track and Burn

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

Treadmill

A: Metcon (2 Rounds for time)

400m run @ 85%

Rest 1 min

200m run @ 90%+

Rest 2 min

5 rounds

Record best 400/200

Burn class

Rower

A: Metcon (AMRAP – Rounds)

AMRAP 12

250/200m row

5/side alt side plank

10 V ups

15 air squats – Goblet to add intensity

Add 50m each set

Bike

B: Metcon (AMRAP – Rounds)

EMOM 12

Odd – Bike @ 85% – 45s – 65/58+ RPMs

Even – 10 Russian swings + 10 deadlifts – use 1 KB heavy

Finisher

C: Metcon (AMRAP – Rounds)

20m D ball front carry

20m D ball squat + toss

Rest 2 min

3 sets

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