Turn2CrossFit – Endurance Club
SEMI TRUCK (Weight)
Today’s Endurance Class has Options- so READ EVERYTHING!
You can choose to change movements, talk to Coach Zeeb!
SEMI TRUCK
(partner workout)
Every 9min for 5 Rounds:
500m Run (together)
200m Sled Sprint (light weight, switch every 25m)
AMRAP Power Clean
*At 7 min mark:
Max Ring Muscle Ups
**One partner working at a time on sled, PC, and MU
***Score your total weight, but in comments, note how many Muscle Ups with your Partner!
For fun- workout was originally designed to hit 15,000lbs in 5 rounds or less, see scale below to do so… and then share reps per round with your partner.
How to achieve 15,000lbs:
65- 230 reps (46 reps/rd)
85- 176 reps (35)
95- 158 reps (32)
115- 130 reps (26)
135- 111 reps (16)
155- 97 reps (23)
185- 82 reps (17)
205- 73 reps (15)
In an effort to meet the weight of a SEMI TRUCK- team should hit 20,000lbs by 5 rounds for RX+ score.
115 would be 35 reps per round
135 would be 30 reps
185 would be 22 reps
(see Zeeb if you wanna math based on weight you like)
REGARDLESS- go max reps then multiply by your weight, that’s your score!
*** feel free at SErC class to substitute Power Cleans and MU for a movement of your choice! Just like you can substitute rowing or biking for running!