Wearing a 20/14 pound vest, three rounds of:

• 1K run
• 10 muscle-ups
• 100 squats

For time:
- 1,6km Run
- 100 Pull-Up
- 200 Push-Up
- 300 Air Squat
- 1,6km Run

Time cap: 60:00

Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as Needed. In ”RX” version Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

tässä muutama hyvä tapa miten jakaa toistot:
OPTION 1
20 rounds:
5 pull-ups
10 push-ups
15 air squats

OPTION 2
10 rounds:
10 pull-ups
20 push-ups
30 air squats

Option 3
5 rounds:
20 pull-ups
40 push-ups
60 air squats

tässä muutama tapa miten tehdä treeni skaalattuna:

OPTION 1
Banded Pull Ups Or Ring Row
Scaled Push-Ups against Box / Bench

OPTION 2
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
*Partition pull-ups, push-ups and squats anyhow.

• 50 strict pull-ups
• 100 push-ups, release hands from floor at the bottom
• 5K run

If you’ve got a 20/14 pound vest or body armor, wear it.

Six rounds for time of:
24 x Air Squat
24 x Push-ups
24 x Walking lunge steps
Run 400 meters

"Schmalls"

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Post total time, scaling, and thoughts to comments.

Jag 28
For time of:

800m Run
28 Kettlebell swings 2.0 pd / 1.5pd
28 Strict Pull-ups
28 Kettlebell clean and jerk 2.0 lbs / 1.5 lbs
28 Strict Pull-ups
800m Run

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Painstorm XXIV

• Run 100m
• 50 burpees
• Run 200m
• 100 pushups
• Run 300m
• 150 walking lunges
• Run 400m
• 200 squats
• Run 300m
• 150 walking lunges
• Run 200m
• 100 pushups
• Run 100m
• 50 burpees

For time:

• Run 5 miles

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Post time and number of intervals to complete the 5 miles to comments.

5 rounds:
35 KBS 24/16kg
30 push-ups
25 pull-ups
20 box jumps 60/50
1-mile run

time cap 90 min.