Blog

FITNESS TESTING #3

‘The Fast and the Furious’

3 Rounds
15 Burpees
400m Run
15 Pullups

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

For time:
100 Wallball (20/14)

– Goal is to finish under 4 minutes with the best going unbroken and just over 3 minutes.

Rest 3 minutes

For time:
30 Muscle ups

– Goal is to finish under 4 minutes. However a “good” time on this benchmark is under 3 minutes.

Rest 3 minutes

For time:
200 Double unders

– Goal is to finish under 4 minutes with the best going unbroken and just over 2 minutes.

Rest 3 minutes

For time:
100 DB Snatch (50/35)

– Goal is to finish under 5 minutes with the best going unbroken and just over 4 minutes. Alternate hands each rep.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.