Weightlifting Conditioning, Short Sprint Repeats (Mid-Duration)

Seated Sled Drag, Indoor

AMRAP 12: Max Gym Distance

Loop old climbing ropes on the sled “nose”. Working in groups of 4+, take turns dragging the sled from “fully extended rope” to “sled hits your feet”.
Athlete teams choose their own load(s) for this workout. It’s okay to add & subtract plates for individuals who need more/less.

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Pulling Ladder Alternate”

AMRAP 10, in teams of 2:

1-2-3-4-5-6 etc rep rounds of:

Deadlifts
Pull-ups, alternating grip & sides

Deadlifts: SC= medium (<70%), RX= 185/115, RX+ 255/175
Pull-Ups: SC= L1 (assisted of any sort), RX= unassisted, RX+ 10#/5# dumbbell between legs