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