Christmas Eve: Run Rudolph Run

Monday December 24th: Teams of 4!

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Happy Christmas Eve 🙂  

Super fun Teams of 4 mix-up for the day! 

Have fun, and see you in the morning (8:00am-9:30am, & 9:30am-11:00am Classes Only) 

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Against (20)-mins For Time

Workout 1: Athlete A & B (For Time) 

3 Rounds:

10 Front Squats (155/105)

20 Toes to Bar

Immediately into/Switch

Workout 2: Athlete C & D  (For Time) 

3 Rounds:

15 Front Squats (135/95)

15 HSPU 

How to perform the workout:

1.) Split-up into 2 groups: A & B, C & D…

2.) Always 2 people trading On & Off on Bike or Row 

3.) A & B on Workout 1, C & D on Bike or Row 

4.) Once A & B complete Workout 1, SWITCH

5.) C & D go to Workout 2, and A & B go to Bike or Row

Objective: 

Time it takes for Workout 1 & 2 (+) Total Calories on Bike or Row 

L1: 185/135, 155/105, T2B, Deficit HSPU (4″/2″) 

L2: 155/105, 135/95, T2B, HSPU 

L3: 105/75, 95/65, K2E, HR Push-ups 

L4: DB Squats (Open Style), Ab-mat Sit-ups, Scaled Push-ups/Reg.

(4-min Rest) 

Teams of 4: Every (3)-mins for (4) Rounds 

150 Double Unders 

15 Devil Presses 

Remaining Time: Burpees over DB 

L1: 200 DUs, 50/35

L2: 150 Double Unders, 50/35

L3: 120 Double Unders (1/2 Att. (+) 1/2 Singles), 35/20 

L4: 200 Singles, 20/15, Reg. Burpees 

How to perform the workout: 

1.) Split-up into 2 groups: A & B, C & D…

2.) Always 2 People Resting/2 People Working within Interval

3.) Within the interval: 1 Person Working/1 Person Resting, Trade However

Objective: 

Total Burpees over DB across the 4 Rounds 

(4-min Rest) 

Teams of 4: Against (20)-mins For Time–RELAY!! 

100 Box Jump Overs 

100 Deadlifts 

100 S2OH

75 Box Jump Overs 

75 Deadlifts 

75 S2OH 

50 Box Jump Overs 

50 Deadlifts 

50 S2OH

How to perform the workout: 

1.) Form an order: A, B, C, D

2.) Break up the reps however to move as safe and quick as possible. 

L1: 135/95, 24″/20″ 

L2: 115/85, 24″/20″ 

L3: 95/65, 24″/20″ (Step-Overs) 

L4: DB S2OH, DB DL, 20″/17″ (Step-Overs)