Tuesday Track and Burn

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

A: Metcon (No Measure)

Warm up

40m high knee

40m butt kicker

40m side shuffle

40m karoake

B: Metcon (Time)

1.5 mile run @ 85%

Rest 4-5 min

1 mile run @ 85%

Rest 3-4 min

800m run @ 85%

Complete finisher with burn class

Burn class


A: Metcon (AMRAP – Reps)

4 sets of

30s bike max cal

30s rest

30s max rep burpee

30s rest

30s max rep DB push press

60s rest


B: Metcon (AMRAP – Rounds)


15 cal row

6/side reverse lunges

6 feet up KB push up

Add 5 cals and 2 reps each set


C: Metcon (No Measure)

3-4 sets of

1/2 kneel KB crossover x 6

1 leg KB RDL x 6

1 arm KB sit up x 12/side

Categories: WOD

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