[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]
[tab]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
[/tab]
[tab]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
[/tab]
[tab]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
[/tab]
[tab]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
[/tab]
[tab]Motivation
[/tab]
[tab]Strength
Day 1, 2, 3, or 4
[/tab]
[tab]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. [/tab] [/tabcontent] [/tabs]
To Get More Awesome – 41 supermans
