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WOD

“Adderall” (3 Rounds for reps)

“Adderall”

[0:00 – 10:00]

1 Mile Run

Max Clean and Jerks (135/95)

[10:00 – 13:00] Rest

[13:00 – 20:00]

800 Meter Run

Max Power Snatches (115/85)

[20:00 – 23:00] Rest

[23:00 – 27:00]

400 Meter Run

Max Thrusters (95/65)

Subs:

2000m, 1000m, 500m Row

100/75, 50/35, 25/18 Cal Bike

RX+-CJ 135/95#, PS 115/85#, TH 95/65#

RX -CJ 115/85, PS 95/65#, TH 75/55#

50-59-CJ 95/65#, PS 75/55#, TH 55/35#

60+-Same as 50-59

Basics

800m/400m/200m, with BB/PVC
DESCRIPTION

* “Adderall” is a CompTrain Benchmark workout that combines weightlifting and cardio

* This workout was last completed on 10.5.19

* As the time windows decrease (10-7-4), so do the run distances and weights on the barbell

* Your score for each round is total reps on the barbell

* Your final score for the workout is all three barbell rep numbers added together

* We’ll rest 3 minutes between rounds and change out weights

RUN

* If your best mile is above 8:30, reduce the distances to 1200-600-300 meters respectively

* This gives you enough time on the barbell for each round

* See “modifications” for running alternatives

BARBELL LIFTS

* Choose your weights for each movement based off the following recommendations:

* Clean and Jerks: 9+ Unbroken Reps When Fresh

* Power Snatches: 15+ Unbroken Reps When Fresh

* Thrusters: 21+ Unbroken Reps When Fresh