Weightlifting Conditioning, Short Sprint Repeats (Mid-Duration)
Seated Sled Drag, Indoor
AMRAP 12: Max Gym Distance
Loop old climbing ropes on the sled “nose”. Working in groups of 4+, take turns dragging the sled from “fully extended rope” to “sled hits your feet”.
Athlete teams choose their own load(s) for this workout. It’s okay to add & subtract plates for individuals who need more/less.
Weightlifting/Gymnastics Conditioning, Mid-Duration
“Pulling Ladder Alternate”
AMRAP 10, in teams of 2:
1-2-3-4-5-6 etc rep rounds of:
Pull-ups, alternating grip & sides
Deadlifts: SC= medium (<70%), RX= 185/115, RX+ 255/175
Pull-Ups: SC= L1 (assisted of any sort), RX= unassisted, RX+ 10#/5# dumbbell between legs