NOTE: This S3 Conditioning workout is a repeat from 12/15/2012. It was a toughie then...still a toughie today.
EQUIPMENT: KB (1.25/1.0), Rower, Rings (set low, about 6 in. above the ground)
WARM-UP:
AMRAP for duration of 1 song -
*1 x Toe Hold Squat Stretch (down-up-down)
*10 x Mtn. Climb (R and L = 1)
*1 x Samson Lunge (R and L = 1)
*10 x Side Mtn. Climb (R and L = 1)
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SET #1: COMPLETE FOR TIME -
*Row 250m (men)/ 200m (women)
*(Reps = # sec. it took to row) x Hand-Release Push-Up (50 rep cap)
*Row 250m (men)/ 200m (women)
*(Reps = # sec. it took to row) x KB Goblet Squat (50 rep cap)
*Row 250m (men)/ 200m (women)
*(Reps = # sec. it took to row) x KB Swing (50 rep cap)
SET #2 : COMPLETE FOR TIME -
*Run 200m
*(Reps = # sec. it took to run) x Hand-Release Push-Up (50 rep cap)
*Run 200m
*(Reps = # sec. it took to run) x KB Goblet Squat (50 rep cap)
*Run 200m
*(Reps = # sec. it took to run) x KB Swing (50 rep cap)
SET #3: COMPLETE FOR TIME -
*Row 150m (men)/ 125m (women)
*(Reps = # sec. it took to row) x Ring Push-Up (30 rep cap)
*Row 150m (men)/ 125m (women)
*(Reps = # sec. it took to row) x KB Goblet Lunge (30 rep cap)
*Row 150m (men)/ 125m (women)
*(Reps = # sec. it took to row) x KB Sumo Deadlift High Pull (30 rep cap)
SET #4: COMPLETE FOR TIME -
*Run 100m
*(Reps = # sec. it took to run) x Ring Push-Up (30 rep cap)
*Run 100m
*(Reps = # sec. it took to run) x KB Goblet Lunge (30 rep cap)
*Run 100m
*(Reps = # sec. it took to run) x KB Sumo Deadlift High Pull (30 rep cap)
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