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:30 High Knees

:30 Heel Taps

20 Air Squats 20 Push-Ups

10 Burpees


2 Rounds For Time

200m Backpack Run

20 Squats

200m Backpack Run

20 Ground to Overheads

200m Run

20 Flutter Kicks

200m Backpack Run

20 Lateral Backpack Drags (10 Each direction)


At 3…2…1…Go! You will start with a 200m Run with a backpack Or carrying a sandbag. When you get to 200 meters you will stop and do 20 Squats with the Backpack. Next, you will take off running again and when you get to 200m you will stop and do 20 ground to Overheads with the backpack. After that, you will start on another Backpack Run,. When you get to 200m you will lay down and do 20 Flutter Kicks with the bag. Finally, you will do one more 200m Run followed by 20 Lateral Backpack Drags (10 Each direction).


The weight for this workout should be light or moderate. We just want to add a little resistance to these movements.


The intended stimulus for this workout is a medium intensity burner. We want an elevated heart for the whole workout but nowhere near a sprint.

Let's Get It!!!

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