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
Bike
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
Rower
B: Metcon (AMRAP – Rounds)
AMRAP 15
15 cal row
6/side reverse lunges
6 feet up KB push up
Add 5 cals and 2 reps each set
Finisher
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