• RoadieFit



3 Rounds Not For Time

50 Jumping Jacks

10 Windmills per leg

10 Air Squats

10 Frankenstein's per leg


2 Rounds For Time (Heavy)

400m Weight Plate Run

10 Plate Raises (waist to eye level hands 10 and 2)

20 Walking OH Squat with Plate

30 Lateral Hops Over Plate


2 Rounds For Time (Heavy)

400m Backpack Run

10 Backpack (waist to eye level hands 10 and 2)

20 Walking OH Squat with Backpack

30 Lateral Hops Over Backpack


At 3…2…1…Go! You will start on your first weighted 400m run. Then, 10 plate raises, 20 plated, walking OH squats. Finally, you will perform 30 lateral hops over the plate.


The weight for this workout should be as heavy as you can safely perform. Remember that we're going OH so stay safe.


The intended stimulus for this workout is a knuckle dragging party that’s gonna test your overhead mobility, lungs, and heart. Take as few breaks as possible but know sandbagging(cuz it's a plate/backpack workout, get it?)

Do work.

Let's Get It!!!

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