Track and Burn

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

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