Friday, September 15, 2023

“The Influence”
Total Running Time Cap 32:00 minutes
Run Machine Subs / per 200m : 15/12 Cal Row/Ski/Bike Erg

Level 3
For time:
0:00-15:00:
Run, 1000 m
Single Arm Dumbbell Suitcase Walking Lunge, 70/50 lbs, 80 ft
60/42 Echo Bike Calories
40 V-Ups
20 Goblet Squats, 2/1.5 pood
— Rest 5 mins —
20:00-32:00:
Run, 800 m
60 Air Squats
40 V-ups
20/14 Echo Bike Calories

Level 2
For time:
0:00-15:00:
Run, 1000 m
Single Arm Dumbbell Suitcase Walking Lunge, 50/35 lbs, 80 ft
60/42 Echo Bike Calories
40 Sit-ups
20 Goblet Squats, 1.5/1 pood
— Rest 5 mins —
20:00-32:00:
Run, 800 m
60 Air Squats
40 Sit-ups
20/14 Echo Bike Calories

Level 1
For time:
0:00-15:00:
Run, 1000 m
Single Arm Dumbbell Suitcase Walking Lunge, pick load, 80 ft
60/42 Echo Bike Calories
40 Sit-ups
20 Goblet Squats, pick load
— Rest 5 mins —
20:00-32:00:
Run, 800 m
60 Air Squats
40 Sit-ups
20/14 Echo Bike Calories