THE EXPRESS WOD

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Warmup 3 MINS

AMRAP

3x Easy Burpee
4x Gorilla Squat
10sec High knee run

 Main Workout 30MINS

6:00min Work/ 2min Rest, 1 complete circuit

Zone 1
AMRAP
500m Run
MAX REP Alt. Reverse Lunge, rx 15kg / 22,5kg
Carry weight as you prefer

S1: 300m Run, reduce weight
A1: 800m Run
A2: 1000m Run
Running should be completed in 4mins

Zone 2
300m Farmers Carry rx 16kg’s / 24kg’s
MAX M Burpee Broad Jump

S1: 200m, reduce weught
A1: 400m, 24kg’s / 32kg’s

Zone 3
AMRAP
800m Row
MAX REP Wall Ball rx 6kg / 9kg

S1: 600m Row, reduce weight
A1: 1000m Row
A2: 1200m Row
Rowing should be completed in 4mins

Zone 4
TEAM EFFORT
One athlete Sprints Sled 10m at time, rest of the team performs DL
MAX M Sled Push Sprint relay rx 72,5kg / 92,5kg
MAX REPS BB Deadlift rx 45kg / 70kg

S1: Reduce weight on Sled and Barbell
A1: Sled 92,5kg / 112,5kg, Barbell 60kg / 90kg