“THE 1 Mile Aerobic Test” by DB
For Time: (15min cap)
400m Row – Rest 1min
200m Run – Rest 1min
200m Row – Rest 1min
400m Run – Rest 1min
200m Row – Rest 1min
200m Row
**Athletes can start with run or row and switch thereafter*
Rest 3min exactly after Aerobic Test
3 Rounds For Time: (10min cap)
25 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs
15 Wallball Sit-ups 20/14lbs MRX 20/10lbs
10 Calorie Row/Bike
Chest & Core Development
2×15 Double KB/DB Suitcase Deadlifts
2×15 Evil Wheels
2×15 Band Pull-Aparts
2×15 Hip Extensions
2×30 Double KB/DB Shrugs
total: 22:40 Rx 🏍
a) 11:06 Rx (1:26, 3:18, 4:48, 7:42, 9v26, 11:06)
b) 8:34 Rx 🚲
A. 24:24 rx+
B. Complete
That is one dangerous duo right there!!
21:14 Scaled
Part A: 10:54
Part B: 7:20 (Bike)
Two studs in their natural habitat, killing it as usual!
first part: 10:48
total time: 22:42 rx+ row
Yoked
A. 10:59
B. 23:21 Rx+ (30 lb ball)
Chased Lupo
23:58 RX+ 24kg, 20lb wb
A 11:14
B 9:44
A. 26:36 Rx (12:00 / 11:36)
10 or 11 something
23 something
A. 11:09
B. 22:06 Rx row