All Fours

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“All Fours” Part #1
In a 4:00 Window:
400 Meter Run
15/12 Calorie Assault Bike
15 Hang Power Cleans (95/65)
Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #2
In a 4:00 Window:
400 Meter Run
12/9 Calorie Assault Bike
12 Hang Power Cleans (125/85)
Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #3
In a 4:00 Window:
400 Meter Run
9/6 Calorie Assault Bike
9 Hang Power Cleans (155/105)
Max Lateral Burpees over bar in time remaining.

Each part is scored separately, and is scored by the burpees.

It is a challenge to make it to the burpee station inside this window, and the stimulus is not lost if time is called on the hang power cleans.

If we do not make it to the burpees, enter a “0” for the scored entry and make an annotation in the comments box for how many repetitions we achieved in the time.

·      Lighter is harder!

For the Run: 
28/18 Calorie Assault Bike
500/400 Meter Row

Masters CompTrain 35+/CompTrain

95/65 - 125/85 - 155/105

OPEN & PERFORMANCE  

75/55 - 95/65 - 115/80

FITNESS  

65/45 - 75/55 - 95/65

 

RECOVERY:

DOUBLE-UNDER PRACTICE

Choose one of the following:
4 Sets of 50 Repetitions unbroken
5 Sets of 40 Repetitions unbroken
6 Sets of 30 Repetitions unbroken
7 Sets of 20 Repetitions unbroken
8 Sets of 10 Repetitions unbroken
5:00 of Double-Under Practice

·      Not for time, but aim to rest as little as needed between sets. Only count unbroken sets.

Zachary Hamilton