Run 600 Meters
50 Dumbbell** Front Rack Lunges
50 Dumbbell Power Cleans
50 Dumbbell Front Rack Lunges
Run 600 Meters
**Want to use a sandbag? Swap the dumbbells out for one!
Goal: 15-21 Min
Comment: Total Time, make note of run times and weights used, if any
Choose a load that would allow you to get at least 20 unbroken lunges if you wanted to, although you’ll probably want to break it up sooner so you don’t fall apart at the end!
All 150 reps of the weighted movements should take you 8-12 minutes.
For the 600m run, you’re working with 3-4 minutes. Shorten the distance as needed to fit the time window.
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 50 you end up doing 25 on each side.
You can also switch these to shoulder racked step ups if that feels better.
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.