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Run : 8x 400 m, rest 1:30

Each for time: Run: 8x 400 m Rest 1:30 between efforts.

=============== Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance. Intermediate athletes can complete this workout as prescribed. Newer athletes might want to reduce the number of rounds.

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1. Snatch + Snatch Balance + Snatch

Lifting: Snatches, Snatch Balances and Snatches

Snatch 1-1-1-1-1, using heaviest weight per set Snatch Balance 1-1-1-1-1, using heaviest weight per set Snatch 1-1-1-1-1, using heaviest weight per set

Snatch + Snatch Balance + Snatch (1+1+1) x 5. Stay light and just work speed.

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2A. Wide Stance (wider than normal squat stance) Box Squats

Box Squat : 5-3-1-5-3-1-10

Box Squat 5-3-1-5-3-1-10 Use the heaviest weight you can for each set. Rest as needed between sets.

Wide Stance (wider than normal squat stance) Box Squats x 5,3,1,5,3,1,10. Move up in weight each set. On the set of ten, deload to a weight that will be challenging for the last 3-5 reps. In between box squat sets: Push ups (ring or regular) x 15. If push ups are really easy for you, perform at a slower tempo.

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2B. Push-Ups (Ring or Regular)

Ring Push-ups : 7x15

Ring Push-ups 7x15 Rest as needed between efforts.

Wide Stance (wider than normal squat stance) Box Squats x 5,3,1,5,3,1,10. Move up in weight each set. On the set of ten, deload to a weight that will be challenging for the last 3-5 reps. In between box squat sets: Push ups (ring or regular) x 15. If push ups are really easy for you, perform at a slower tempo.

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3. Barbell Curls & DB Bench Press

Lifting: Barbell Curls and Dumbbell Bench Press

Barbell Curl 15-15-15, using heaviest weight per set Dumbbell Bench Press 10-10-10, using heaviest weight per set

3 sets: Barbell Curls x 15 rest 60 sec DB Bench Press x 10. As heavy as possible.

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4. Assault Bike Sprints

3x RFT: Assault Bike Calories

3 rounds, each round for time, of: 15 Assault Bike Calories Rest 1:30 between each round.

3 sets of: Air Assault Sprint x 10-15 cal, 90 sec rest or Row Sprint x 250m, 90 sec rest or Hill Sprint x 100m, 60 sec rest or Sprint x 100m, 60 sec rest

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"Tabata" - Pull-ups : 10 x 10 secs / 30 secs

Tabata Pull-up The Tabata interval is 10 secs of work followed by 30 secs of rest for 10 intervals. Tabata score is the total reps performed in all of the intervals.

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Run : 8x 400 m, rest 1:30

Each for time: Run: 8x 400 m Rest 1:30 between efforts.

=============== Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance. Intermediate athletes can complete this workout as prescribed. Newer athletes might want to reduce the number of rounds.

View Results (12)

Beginner Option:

Run : 5x 400 m, rest 1:30

Each for time: Run: 5x 400 m Rest 1:30 between efforts.

View Results (2)

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