FPD SWAT Training yesterday. One of the many uses of "functional fitness". This picture does not do justice to how high it felt at the top!
- 4 Rounds of 10m of Burpee Broad Jumps. Then,
- 20 Pull Ups
For the Burpee Broad Jumps, do a standard burpee then on the jump rather than jumping up, jump forward as far as you can. Keep going for as many reps as it takes to reach 10m. Walk back to the starting line and go again 4 times. Then do 20 pull ups any way you want (kipping, butterfly, strict, bands, jumping, chin ups, rings, etc...you have many options).
Weighted Ring Push Ups 5rm. Do 5 reps unweighted, then as you go up in weight have partners stack bumper plates on your back until you can no longer complete 5 reps. Scaling options for this are weighted regular push ups, or practice push ups. If you choose to practice regular push ups, do something to make them more difficult than normal. Go chest to floor, keep your elbows in, maintain a tighter plank position, etc. Challenge yourself, don't just do the reps.
In 4:00 perform the following, then repeat 4 times:
- Run 400m or Row 500m for the CFE people
- Max Push Ups for the remainder of the 4:00. Round 2 do squats, Round 3 is push ups again, round 4 is squats. Score is total push ups and squats. For those doing the CFE program, substitute a 500m row for the 400m runs.
Post weights and metcon scores to the comments section! bc