Josie
The Heroes
Workout description
For Time: (Wear a 20 lbs vest) Buy-In: - 1-mile run 3 rounds of: - 30 burpees - 4 power cleans - 6 front squats Cash-Out: - 1-mile run Male: 155lbs Female: 105lbs
Warmup:
10
min
Equipment:
Barbell
Cooldown:
5
min
Modality:
Endurance, Gymnastics, Weightlifting
Coaching notes
This workout starts with a buy-in of a 1-mile run while wearing a 20 lbs vest to build endurance. After the run, complete 3 rounds of 30 burpees, pushing your heart rate, followed by 4 power cleans, focusing on explosive movement. Then finish each round with 6 front squats, maintaining proper form and depth. Keep a steady pace and challenge yourself throughout the workout
Josie
The Heroes
Workout description
For Time: (Wear a 20 lbs vest) Buy-In: - 1-mile run 3 rounds of: - 30 burpees - 4 power cleans - 6 front squats Cash-Out: - 1-mile run Male: 155lbs Female: 105lbs
Warmup:
10
min
Equipment:
Barbell
Cooldown:
5
min
Modality:
Endurance, Gymnastics, Weightlifting
Coaching notes
This workout starts with a buy-in of a 1-mile run while wearing a 20 lbs vest to build endurance. After the run, complete 3 rounds of 30 burpees, pushing your heart rate, followed by 4 power cleans, focusing on explosive movement. Then finish each round with 6 front squats, maintaining proper form and depth. Keep a steady pace and challenge yourself throughout the workout