Beaverton Strength and Conditioning – Bulldog Burn
Track Work
A: Metcon (Distance)
4 min run @ 80%
Rest 3 min
3:30 run @ 80%
Rest 3 min
3:00 run @ 85%
Rest 3 min
2:30 run @ 85%
Rest 3 min
2:00 run @ 85%
Rest 2 min
1:30 run @ 90%
Rest 2 min
1:00 run @ 95%
Rest 2 min
30s run @ all out
Record total distance
Burn class
Bike
A: Metcon (AMRAP – Rounds)
EMOM 16
Odd – 15/12 cal bike @ 80-85% – hard
Even – 20 jump change lunges + 5 push ups – feet up for intensity
Rower
B: Metcon (AMRAP – Rounds)
AMRAP 16
300/250m row @ 80% – mod/hard
8 seated DB press
8 Russian twists w/ medball – over/back = 1
Add 25m + 2 reps each set
Finisher
C: Metcon (AMRAP – Rounds)
3-4 sets of
30-45s static hold chin over bar
45-60s weighted plank – use 2 boxes and belt w/KB
60s Goblet squat hold