Aerobic Capacity
2 Rounds for Time
400/300m Run
20 Box Jump Overs
400/300m Run
20 KB Swings
400/300m Run
20 Goblet Squats
400/300m Run
20 Single KB Box Step-Ups
Kettlebell: 24/20kg
Score = Time
Goal: 25:00 - 32:00
Time Cap: 35:00
Stimulus: Aerobic stamina and muscular endurance with sustained cyclical output.
RPE: 8–9/10
Primary Objective: Maintain consistent 400m splits across both rounds while moving smoothly through transitions between movements.
Secondary Objective: Keep all movements quick and efficient with the goal of maintaining close to unbroken sets on each round.
