Run Complexes

In a 30 minute time limit, complete as much of this workout as possible. 

1 GPP bar complex 45/65
400 m run
2 GPP bar complexes 45/65
400 m run
3 GPP bar complexes 45/65
400 m run
4 GPP bar complexes 45/65
400 m run
5 GPP bar complexes 45/65
400 m run

Post "Rx," or portion of workout completed to comments. 


Daily Extras - Add 10 min to your time limit and continue up the hill!


Workout Notes: 

  • If you are worried about being sore from this (rookies, be worried) drop reps to 3 per movement in the complex. Probably better drop weight to 25/45 just to be safe. 
     
  • Vets ignore the bullet point above.

1 GPP bar complex is:

5 deadlifts
5 power cleans
5 thrusters
5 back squats
5 shoulders to OH (press, PP, PJ - your choice)

Once the bar leaves the ground from the first deadlift, it cannot REST on the ground again until you have completed the "complex."  Otherwise you must begin again.