Tuesday, September 12, 2023

BUILT Program

MOCK GAMES WEEK

Individual Test 8 - INTERVALS

Rx / Intermediate

4 rounds with a partner, alternating full rounds (2 each):

21 box jump-overs (24/20)

15-calorie row

9 burpee box jump-overs (24/20)

21 box jump-overs (24/20)

15-calorie row

9 burpee box get-overs (30-48" stacked boxes)

On round 2, athletes perform the interval in reverse order. 

Scoring: athletes record their individual interval times (2 scores). 

Scaled

4 rounds with a partner, alternating full rounds (2 each):

15 box jump-overs (20/16)

12-calorie row

9 burpee box jump-overs (20/16)

15 box jump-overs (24/20)

12-calorie row

9 box get-overs 30-48"

On round 2, athletes perform the interval in reverse order.