Sprint Sled Sprint

Sunday 220807

Sunday 220807

Alpaca (at Home)
For time:

Sled push
2 legless rope climbs
20 kettlebell clean and jerks
Sled push
2 legless rope climbs
15 kettlebell clean and jerks
Sled push
2 legless rope climbs
10 kettlebell clean and jerks

♀ 24-kg KBs ♂ 32-kg KBs

If you have a sled or something else to push, use it, and try to mimic the lengths and difficulty as seen by the Games athletes. Post time and sled substitution to comments.

Scaling:
No one will have an Alpaca sled, but anyone can find something to push. Pick kettlebells that allow you to complete at least 5 reps of the clean and jerks when fresh. Try a more difficult version of rope climbs than you would normally do.

Intermediate Option:
For time:
Sled push
2 rope climbs
20 kettlebell clean and jerks
Sled push
2 rope climbs
15 kettlebell clean and jerks
Sled push
2 rope climbs
10 kettlebell clean and jerks

♀ 16-kg KBs ♂ 24-kg KBs

Beginner Option:
For time:
Sled push
2 rope climbs, lying to standing
20 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
15 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
10 kettlebell clean and jerks

♀ 8-kg KBs ♂ 12-kg KBs

Saturday 231014

Saturday 231014

Every minute for 30 minutes, alternate between:
Run 200 meters
4 box jump-overs + 10-yard sled push
6 bar muscle-ups

♀ 24-in box, 90-lb sled
♂ 30-in box, 135-lb sled

Post results to comments.

Scaling:
Reduce the run distance in order to complete it under 1 minute. Jump all the way over the box, clearing it on each jump, if possible. If not, modify height as needed. Minute 2 should take no longer than 30 seconds of hard effort. The bar muscle-ups can be modified to ONE set of chest-to-bar pull-ups, with the goal being 5-10 reps. If you do not yet have pull-ups, modify to banded pull-ups or ring rows.

Intermediate option:
Every minute for 30 minutes, alternate between:
Run 200 meters
4 box jump-overs + 10-yard sled push
6 chest-to-bar pull-ups

♀ 20-in box, 70-lb sled
♂ 24-in box, 110-lb sled

Beginner option:
Every minute for 21 minutes, alternate between:
Run 100 meters
4 box step-overs + 10-yard sled push
6 ring rows

♀ 12-in box, 20-lb sled
♂ 20-in box, 30-lb sled

Sprint Carry

For Time100 yard Sprint100 yard Cylinder Carry (100/60 lb)100 yard Sprint100 yard Sandbag Carry (120/80 lb)100 yard Sprint100 yard Cylinder Carry (150/100 lb)
For Time
100 yard Sprint
100 yard Cylinder Carry (100/60 lb)
100 yard Sprint
100 yard Sandbag Carry (120/80 lb)
100 yard Sprint
100 yard Cylinder Carry (150/100 lb)

Crain

2 Rounds For Time
34 Push-Ups
50 yard Sprint
34 Deadlifts (135/95 lb)
50 yard Sprint
34 Box Jumps (24/20 in)
50 yard Sprint
34 Clean-and-Jerks (95/65 lb)
50 yard Sprint
34 Burpees
50 yard Sprint
34 Wall Ball Shots (20/14 lb)
50 yard Sprint
34 Pull-Ups
50 yard Sprint