• MikeMega



2 Rounds Not For Time

50 Jumping jacks

10 Inch Worms

10 PVC Passovers

10 PVC Deadlifts


3 Rounds For Time

20 V Ups

20 Sandbag Ground to Overhead

100 Double Unders


At 3…2…1…Go! You will perform 20 V Ups. Next, you will do 20 Ground to Overheads and then 100 Double Unders. That's 1 round. Your score is the time it takes to complete all three rounds.


The weight for this workout should be as heavy as you can safely do. If you want to switch to another element like a DB, KB, Backpack go ahead.


The intended stimulus for this workout is about 70% of sprint. The V Ups and G2O are bigger movements and take a few seconds no matter how fast you are. What slows you down is misses and half reps. Slow down and keep it smooth. Smooth is fast on this one.

Scales and Mods

V Ups- If you need to modify these you can change them to Sit-Ups or even Crunches if you need.

SG2O-This can bee any element that uses both of your hands. You can use whatever method you choose for getting the element over your head. Snatch, Clean and jerk, Deadlift and Press, and Jedi Mind Tricks.

Double Unders-If you are not proficient in double unders go ahead and switch to Single Unders for this one. The ratio is 2 to 1.

I hope you all have the satisfaction of one day beating yourself.

That moment when you do a workout or something that used to be very hard or challenging and crush it.

Faster than last time...

Heavier than last time...

Better...than last time.

That's all were doing here. Just getting a little better in some way every day. In small chunks every damn day we can piece together a stronger, or faster, or smarter, or happier you.

I hope that you all get that satisfaction of beating your old self.

And if you've never done it...well today is the perfect day to pick that fight.

Let's Get It!!!

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