Saturday, July 20th
"We Work" (Team Version)
Teams of 3 4 Rounds, with a 30:00 Time Cap: 800m Team Medball Run 60 Deadlifts 60 Front Squats 60 Push Jerks
800m Team Medball Run 50 Deadlifts 50 Front Squats 50 Push Jerks
800m Team Medball Run 40 Deadlifts 40 Front Squats 40 Push Jerks
800m Team Medball Run 30 Deadlifts 30 Front Squats 30 Push Jerks Medball – (30/20) 1st Round (60's) (115/85) 2nd Round (50's) – (135/85) 3rd Round (40's) – (155/105) 4th Round (30's) – (175/125)
In our teams of three, this workout is completed with a single medball (passed around the team as seen fit during the runs), and a single barbell where teams add weights over the course of the four rounds.
Stimulus wise, we are looking for the following criteria for the barbell loads: Weight #1 - A light load all teammates could cycle for 21+ front squats when fresh. Weight #2 - A moderate load all teammates could cycle for 15+ front squats when fresh. Weight #3 - A moderately heavy load all teammates could cycle for 12+ front squats when fresh. Weight #4 - A heavy-ish load all teammates could cycle for 8+ front squats when fresh.
The full team runs the distances together, again with the single medball that they can pass around as they see fit. The full team must be back indoors together by their barbell before starting the deadlifts. From here, these are team totals that they can break up however they please.
A teammate can stay behind the quickly change the weights for the next barbell as the other two (with the ball) head out the door for a head start on the run. Plan accordingly.