Hidalgo
The Heroes
Workout description
For Time: - 2 miles Run - Rest 2 minutes - 20 Squat Cleans - 20 Box Jumps (24/20 in) - 20 Plate Overhead Lunges - 20 Box Jumps (24/20 in) - 20 Squat Cleans - Rest 2 minutes - 2 miles Run Male: 135lbs Female: 95lbs
Warmup:
10
min
Equipment:
Barbell, Plate, Plyometric Box
Cooldown:
5
min
Modality:
Endurance, Gymnastics, Weightlifting
Coaching notes
This workout combines endurance and strength for a challenging session. Start with a 2-mile run to build your cardiovascular endurance. After a 2-minute rest, move into 20 squat cleans, focusing on explosive power and proper form. Follow this with 20 box jumps (24/20 inches), landing softly and using your legs to spring back up. Next, perform 20 overhead lunges with a plate, keeping the weight stable overhead for core engagement. Repeat the 20 box jumps and 20 squat cleans to keep the intensity high.
Hidalgo
The Heroes
Workout description
For Time: - 2 miles Run - Rest 2 minutes - 20 Squat Cleans - 20 Box Jumps (24/20 in) - 20 Plate Overhead Lunges - 20 Box Jumps (24/20 in) - 20 Squat Cleans - Rest 2 minutes - 2 miles Run Male: 135lbs Female: 95lbs
Warmup:
10
min
Equipment:
Barbell, Plate, Plyometric Box
Cooldown:
5
min
Modality:
Endurance, Gymnastics, Weightlifting
Coaching notes
This workout combines endurance and strength for a challenging session. Start with a 2-mile run to build your cardiovascular endurance. After a 2-minute rest, move into 20 squat cleans, focusing on explosive power and proper form. Follow this with 20 box jumps (24/20 inches), landing softly and using your legs to spring back up. Next, perform 20 overhead lunges with a plate, keeping the weight stable overhead for core engagement. Repeat the 20 box jumps and 20 squat cleans to keep the intensity high.