“Rabbit’s Delight”
In teams of two, complete as many reps of the following movements as you can in the time it takes your partner to sprint 400 meters. One partner will be running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, repeat the cycle until each partner has completed four 400 meter sprints and completed all four of the movements.
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)
“Rabbit’s Delight”
In teams of two, complete as many reps of the following movements as you can in the time it takes your partner to sprint 400 meters. One partner will be running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, repeat the cycle until each partner has completed four 400 meter sprints and completed all four of the movements.
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)
A. Ten sets of:
2 Unbroken Muscle-Ups
Focus on consistent elevation of the entire body – even through the catch phase, and maximum speed from the bottom of the swing to the top of the dip. Rest as needed to ensure that the focus is on good quality movement and a lot of speed.
B. For time:
Run 1600 meters
21 Deadlifts (275/185 lbs)
21 Bar-Facing Burpees
Run 1200 meters
15 Deadlifts (275/185 lbs)
15 Bar-Facing Burpees
Run 800 meters
9 Deadlifts (275/185lb.)
9 Bar Facing Burpees
C. Every minute, on the minute, for 16 minutes:
Minute 1 – 45 Second Dumbbell Hold
(hold the DB in a claw grip by the head of the DB by your side)
Minute 2 – 12-15 GHD Sit-Ups
Minute 3 – 30 second Chin Over Bar Hold (Pronated Grip)
Minute 4: Rest