Level 1

For time:

Run 400 meters …then

15 Overhead Squats or Front Squats

30 Push Ups

30 Box Jump, 20/16 inch

15 Hang Power Clean

30 Mountain Climbers

30 Knees Raises

15 Deadlift

then …. Run 400 meters

Level 2

For time:

Run 400 meters …then

15 Overhead Squats or Front Squats, 65/33#

30 Push Ups

30 Box Jump, 20/16 inch

15 Hang Power Clean, 65/33#

30 Mountain Climbers

30 Knees to Elbows

15 Deadlift, 65/33#

then …. Run 400 meters

Level 3

For time:

Run 400 meters …then

15 Overhead Squats or Front Squats, 95/65#

30 Push Ups

30 Box Jump, 24/20 inch

15 Hang Power Clean, 95/65#

30 Mountain Climbers

30 Knees to Elbows

15 Deadlift, 95/65#

then …. Run 400 meters

*Less than 15 minutes

Level 4 Rx

For time:

Run 400 meters …then

15 Overhead Squats or Front Squats, 135/95#

30 Push Ups

30 Box Jump, 24/20 inch

15 Hang Power Clean, 135/95#

30 Mountain Climbers

30 Knees to Elbows

15 Deadlift, 135/95#

then …. Run 400 meters

*Less than 12 minutes

Motivation

Strength

Day 1, 2, 3, or 4

Strategy

A classic chipper which is bookend by 400 meter runs. Start the run at a slow pace so that you can handle the overhead squat. If your Overhead Squat is not where it should be then do Front Squat. Let us keep working on our shoulder mobility so that we can progress to overhead squats. Break up all the other movements into manageable sets with limited breaks. You should take no longer than two minutes at any given movement. Pace yourself. Level 3 needs to do the workout in less than 15 minutes. Level 4 less than 12 minutes. The most time consuming movements will be box jumps and knees to elbows. Remember, it is not how fast you start the workout, it is how well you finish. Start slow and learn how to finish strong. 

To Get More Awesome – 41 supermans