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Shuttle Sprint : 10x 5-10-15 yd

Each for time: Shuttle Sprint: 10x 5-10-15 yd Each sprint is 5 yds out and back, then 10 yds out and back, then 15 yds out and back (60 yds total). Rest as needed between efforts.

Each sprint is short and should be done at max effort. All skill levels can complete this workout as prescribed. Newer athletes might want to reduce the number of intervals.

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1. High Hang Power Snatch

High Hang Power Snatch 3-3-3

High Hang Power Snatch 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Work on speed and snappiness.

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2. Snatch High Pull + Hang Snatch + Snatch

Lifting: Snatch High Pulls, Hang Snatches and Snatches

Snatch High Pull 1-1-1-1-1, using heaviest weight per set Hang Snatch 1-1-1-1-1, using heaviest weight per set Snatch 1-1-1-1-1, using heaviest weight per set

Snatch High Pull+ Hang Snatch+ Snatch: (1+1+1) x 5 working sets.

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3. Back Squat

Back Squat : 8-6-4-8-6-4-4

Back Squat 8-6-4-8-6-4-4 Use the heaviest weight you can for each set. Rest as needed between sets.

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4. Kettlebell Swings, Push-ups & Kettlebell Holds (NOT TIMED)

3 RFT: Kettlebell Swings, Push-ups and Kettlebell Holds

3 rounds for time of: 25 Kettlebell Swings, pick load 10 Push-ups Kettlebell Hold, pick load, 30 secs

NOT TIMED

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10x RFT: Ring Pull-ups, Muscle-ups and Ring Dips

10 rounds, each round for time, of: 1 Ring Pull-up 2 Muscle-ups 1 Ring Dip Rest 0 secs between each round.

*Rest as needed between rounds

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Shuttle Sprint : 10x 5-10-15 yd

Each for time: Shuttle Sprint: 10x 5-10-15 yd Each sprint is 5 yds out and back, then 10 yds out and back, then 15 yds out and back (60 yds total). Rest as needed between efforts.

Each sprint is short and should be done at max effort. All skill levels can complete this workout as prescribed. Newer athletes might want to reduce the number of intervals.

View Results (3)

Beginner Option:

Shuttle Sprint : 7x 5-10-15 yd

Each for time: Shuttle Sprint: 7x 5-10-15 yd Each sprint is 5 yds out and back, then 10 yds out and back, then 15 yds out and back (60 yds total). Rest as needed between efforts.

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