Beaverton Strength and Conditioning – Bulldog Burn
Track Work
A: Metcon (Time)
Warm up
200m run x 2 @ 70%
Rest 1 min between
800m run @ 80%
Rest 4 min
2000m run @ 85% – hard
Rest 5 min
800m run @ 75% – mod/hard
Into a
200m walk -slow
Score 2k
B: 2000m run (Time)
Run 2000m at the prescribed pace
Burn class
Bike
A: Metcon (AMRAP – Rounds)
AMRAP 13
15 cal bike @ hard pace
4 D ball squat cleans
20m D ball front carry
Add 2 cleans and 10m each set
Rower
B: Metcon (Distance)
500m row hard pace
Then
AMRAP 8
8 alt DB snatch
8 DB step over (1)
8 1 arm sit up (4/4)
Time remaining – max distance row
13 min cap
Finisher
C: Metcon (No Measure)
3 sets of
Banded hamstring curl x 12 – prone – 2 leg
Banded face pull x 12
Banded rotations x 12/side – straight arm