“Running With Scissors”
for time:
800m run –or– 2 rounds cardio complex
40x step-up, 28/24″ platform –or– 50x lunge
800m run –or– 2 rounds cardio complex
30x box jump over –or– 40x tuck jump
400m run –or– cardio complex
20x step-up –or– 30x lunge
400m run –or– cardio complex
10x box jump over –or– 20x tuck jump
*Cardio complex = (50x jumping jack + 50x lateral jump)
workout inspired by Hamplan
then, two rounds; rest amply between rounds:
max strict pull-up –or– 10 renegade row –or– 20 blackburn
—MPH Inside the Box Scores—
Borja G.: 18:37, 10, 10 (step-up only, 40/40/20/20)
Rami B.: 20:07, 8, 10
Dan H.: 21:47, 6, 6
Chase H.: 16:36, 12, 11
Sean G.: 17:28, 14, 11
Gaby GA.: 19:49, 6, 6 (band strict pull-up)
Aaron B.: 20:14, 5, 4
Al C.: 22:52, 13, 9
Sean F.: 20:20, 10, 7
Walt C.: 21:03, 3, 5
Mel F.: 26:30, 10, 12
Charlie S.: 16:32, 8, 6
Grant J.: 18:51, 8, 7 (24″)
Matt R.: 19:50, 5, 3 (24″)
Josh M.: 21:01, 7, 7
Andrew Z.: 19:30, 10, 9
Spencer S.: 19:30, 10, 5 (24″, 20 box jump over in 2nd rd)
David B.: 20:42, 4, 3 (2nd and 3rd rd, 1x pushup and 1x situp)
Mark K.: 17:51, 7, 6
Morgan M.: 18:05, 14, 9
Stephen K.: 24:03, 9, 9
Justin M.: 17:30, 9, 6
Colin C.: 16:43, 9, 5
Terry A.: 24:20, 10, 10 (20″ stepup, 14″ box jump over)
Seth C.: 20:39, 8, 6
Matt M.: 18:28, 10, 4
Tara S.: 20:28, 8, 4
—MPH Outside The Box Scores—
Joe T.: lost time
Anna G.: 16:01 (cardio complex – 3x first two rounds, step-ups, squats)
Candida M.: 12:42 (SUB: cardio complex, lunges, tuck jumps)
Chris C.: 15:22 (run, lunge, tuck jump)
Mark D.: 17:21 (1 rd complex: 50x hollow rocks + 50x lunge; step-up, air squat 40-40-20-20)
Ben H.: 17:02 (run, lunge, tuck jump 50-40-30-20)
Lisa C.: 16:32 (run, lunge, tuck jump; 50-40-30-20)
Ross B.: 15:38 (run, step-up; 40-40-20-20)
Kate G.: 16:22 (run, tuck jump; 50-40-30-20)
Bill G.: 16:15 (3/3/1/1 cardio complex, step-up, squat; 40-40-20-20)
Damund W.: 17:35 (run, lunge, tuck jump; 40-30-20-10)
Tom G.: 18:10 (run, step-up, squat; 40-30-20-10)