Finishing the year with a mental & physical circuit. As tough as it sounds!
Running Clock
This workout has the date and year calculated into it.
(12) Stations
(30) Reps per station
(1.25 mile run) Broken up in 1/4 mile sprints (2022 meters = 1.25 miles)
CIRCUIT
30-Cleans / 30-Box Steps / 30-Pullups / 30-Burpeers / 30-KB Swings / 30-Box /
30-Jerks / 30-Burpees / 30-Floor Wipers / 30-Box / 30-Toe-to-bar / 30-Burpees
TOTAL REPS=360
Finish with: 5- L-Sit Pullups
First Responder Full Body Burner (Murph Style)
As all training sessions and circuits, remember to warm up with dynamic stretching, roller, low impact dynamic movements and so forth.
Also hydrate before, during and post workout session.
Equipment Needed: You may choose to wear gear, packs, vests, or just regular workout clothing.
- Stepper, or Treadmill, or Step (box or tailgate), or elliptical
This is a Timed Workout but the number of reps or cycles, will depend on individual abilities.
Workout:
* 10 Minutes continuous movement on Stair Climber (or your favorite cardio machine, you can also substitute with standing in place doing jumping jacks or high knees or rope)
* 10 Minutes of continuous cycles of:
5 Pullups, 10 Pushups, 15 Squats (equals 1 cycle)
* 10 Minutes continuous movement on Stair Climber (or your choice again)
Workout completed and recorded your number of cycles, as well as distance during the climb
Take note of heart rate reached during exercise, immediately post and 10 minutes rest post. Keep up with these numbers to see if you're reaching THR zones, burning calories and increasing your VO2.
Once completed, make sure to intake your favorite protein withing 30-45 minutes.
LIFT:
5 sets of 5 reps (60-65-70-75-80% 1RM)
Muscle Snatchs
Front Squats
Jerk from Rack
Finished with:
10 Burpees EMOM for 10 minutes
Cooldown, stretch, hydrate then post protein intake.
