Tri-Modal Conditioning, Long Duration
“Tayler F” for time in teams of 2:
4 rounds:
8 wall-walks
40 kettlebell swings
4 rounds:
8 push or split jerks
40-meter sled push each
4 rounds:
6 rope climbs, 15’
30 calorie row or bike
All work divided by teammates.
Jerks: SC=heavy (70%+ of max), RX= 155/105, RX+= 205/135
Sleds: 4 plates/3 plates or heavy
After-Hour Balance & Midline Accessory Exercise
Strength: Bulgarian Split Squats, 4 x 10-12 per leg.
Midline: Reverse hypers, 4 x 10-15 with a medium load.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 70-80% of jerk max; wear wrist wraps.
