F.A.S.T.

“Lee” Five rounds for time of: Run 400 meters 345 pound Deadlift, 1 rep 185 pound Squat clean, 3 reps 185 pound Push jerk, 5 reps 3 Muscle-ups 15 foot Rope climb, 1 ascent

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Warm-up: Light jog 5-10 minutes or Jump rope for 3-5 minutes Main Set: 10 burpees 10 crunches 30-second plank 30-second high knees Run/jump rope 2 minutes Recover 1 minute x 3

Run 2 miles 30 burpees Run 2 miles 30 burpees Run 2 miles 30 burpees 4 x 20-second sprints on 30 seconds recovery 4 x 25′ bear crawl

10 burpees 5 burpee pull-ups 3 burpee pull-ups w/knee raises* 15 Crunches 10 Laying leg raises 5 Hanging knee raises 1-3 x Sprint 3-6 x Super 7-15 x Beast

During a short or long run, try and find a suitable place to perform this leg burner of a workout. Maybe plan on walking back. Always warm-up well, and cool-down sufficiently by stretching. Main set: 3 15-second uphill intervals on 30-60 seconds of recovery. Recover 2-4 minutes. 3 30-second uphill intervals on 1-2 minutes of […]

Dynamic warm-up 100 meter sprint 10 push-ups 1 minute rest 100 meter sprint 10 jumping lunges 1 minute rest 100 meter sprint 10 pull-ups 1 minute rest 100 meter sprint 10 burpees 1 minute rest 100 meter sprint 10 bodyweight squats 1 minute rest 100 meter sprint 30 crunches 1 minute rest x 4-8 – […]