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“Speed Demon” (4 Rounds for reps)

“Speed Demon”

AMRAP 3:

200 Meter Run

15 Lateral Barbell Burpees

Max Overhead Squats

Rest 3 Minutes

AMRAP 3:

200 Meter Run

12 Lateral Barbell Burpees

Max Overhead Squats

Rest 3 Minutes

AMRAP 3:

200 Meter Run

9 Lateral Barbell Burpees

Max Overhead Squats

Rest 3 Minutes

AMRAP 3:

200 Meter Run

6 Lateral Barbell Burpees

Max Overhead Squats

Subs:

250m Row

RX+-M-75/95/115/135#, F-55/65/85/95#

RX -M-65/75/85/115, F-45/55/65/75

50+ -100m Run, Just Burpees, Back Squats

M-45/55/65/75, F- 35/45/55/65

Basics-100m Run, 9 Burpees each round

PVC/BB Back Squats/OHS
DESCRIPTION

* Today’s fast paced intervals end with max sets of overhead squats at increasing weights

* After completing the “buy ins” of running and burpees, you’ll complete as many barbell reps as possible with the time remaining

* Your score for each round is the total number of reps completed

* The final score for the workout is the sum total of your reps from the four rounds

* Adjust running distance and burpee reps to allow for at least 1 minute on the barbell

LATERAL BARBELL BURPEES

* You do not have to stand to full extension when jumping over the bar

* Jumping up and stepping up off the floor are allowed

* Jump over the bar with two feet for “RX”

OVERHEAD SQUATS

* The barbell will come from the ground for this movement, not out of a rack

* Choose your weights based off the following recommendations:

* 1st Barbell: 30+ Reps Unbroken When Fresh

* 2nd Barbell: 25+ Reps Unbroken When Fresh

* 3rd Barbell: 20+ Reps Unbroken When Fresh

* 4th Barbell: 15+ Reps Unbroken When Fresh

* For athletes who really struggle with overhead squat technique, front squats are the next best option