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Doomsday

P6 CrossFit – Online Programing

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Warm-up

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

10 yd bear crawl forward

10 yd bear crawl backward

10 yd lunge forward

10 yd lunge backward

Doomsday Bodyweight (Time)

4 Sets (1 Set Every 5 minutes):

200m Run

20 Jumping Air Squats

15 Burpees

Athletes Notes

WORKOUT STRATEGY & FLOW:

Each set of this workout is fast! Go out at 90%+ and hold on.

The run is a hard effort. If you don’t have space to run, sub :45 of high knees.

Aim to keep the jumping air squats unbroken.

Push the pace on the burpees at the end of each set knowing that you will get rest before you go again.

There is a 4:00 time cap per set.

Doomsday Minimal (Time)

4 Sets (1 Set Every 5 minutes):

200m Run

10 Double Dumbbell Thrusters 50s/35s

15 Lateral Burpees Over Dumbbell

Athletes Notes

WORKOUT STRATEGY & FLOW:

Each set of this workout is fast! Go out at 90%+ and hold on.

The run is a hard effort. If you don’t have space to run, sub :45 of high knees.

Aim to keep the double dumbbell thrusters unbroken. If you need to sub a single arm dumbbell thruster, complete 5 per arm.

Push the pace on the burpees at the end of each set knowing that you will get rest before you go again.

There is a 4:00 time cap

Accessories

3 Sets:

10 Bulgarian Split Squat (each side)

10 Windmills (each side)

1:00 Plank Hold

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