by Mark Divine
Fortitudine
Dec 30 2011 in Workouts by Mark Divine
Baseline: ROM Drills. Frog complex with burpee chaser (75#-105#)
Strength: 10-5-3-3-3-3-3 Deadlift
Stamina: Chipper, not timed: 20 x deadlift @ 90% 3RM, 75x Barbell Jump Squats, 800m OH Plate Carry (@45#)
Work Capacity: 10 Rounds for time: 8 x Pull Ups, 8 x Push Ups, 8 x Toes to Bar, 8 x Sandbag Get Ups, 25m Plate Farmer Carry (@ 2 x 45#)
Durability: 4 x 800m Sprint @ 3:30 Interval, Active stretch or Yoga
Equipment: Oly set, Pull-up bar, sand bag. Looks like February Kokoro will be filmed – get in on the action! Contact us if interested at info@sealfit.com. Train hard, stay safe and have fun –Mark Divine
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Is interval run plus rest time or just how fast we should run and recovery is open
The interval is how much time between rounds.
so.. an example I am still confused:
Start the clock at 0:00
takes 3min to run then I have 30s to rest then start at 3:30?
or run then take a 3:30 rest?
Thanks in advance
3:30 is the rest time
you run as fast as possible, whatever is left of the 3:30 is your rest time. So if you finish your first sprint at 3:15 then you only get 15 seconds to rest.. you should be done in 14 minutes regardless
just to clarify, what mike and Jim said is correct. It’s the time you rest after you run the distance in between rounds, run 800m rest 3:30 and repeat.
How much weight should be used on barbell jump squats?