Warm Up
10 Minutes – Running Clock
Even: 3 OH Squats + 1 Jump Squat
Odd: 3 Pendlay Row + 3 Mountain
Climbers
*use the same barbell for both lifts.
Increase load until (3) is hard, but doable.
Death By 10m
Cones will be set up 10m apart. When the clock starts - you
have 1 minute to run 10m. On the next minute - you have 1 minute to run 20m
(cone & back). Every minute you will add another 10m to your run. Once you
run the required distance - rest until the next round starts.
The SODO CFE record is 21 rounds. This won't hurt until
round 10 or so.
0:00 -- 10m - then rest
1:00 -- 20m - then rest
2:00 -- 30m - then rest
3:00 -- 40m - then rest
4:00 -- 50m - then rest
... continue until you cannot run the required distance in 1 minute.
0:00 -- 10m - then rest
1:00 -- 20m - then rest
2:00 -- 30m - then rest
3:00 -- 40m - then rest
4:00 -- 50m - then rest
... continue until you cannot run the required distance in 1 minute.
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