Five minute rounds – Thu 9.15.16

 In W.O.D.

Strength:  Front Squat 5-5-5-5-5

Conditioning:  Complete three 5:00 rounds for max reps at each station:
– 0:00-2:00, 400m Run
– 2:00-3:00 Push Ball (Performance/ Fitness: 20/14# to 10′, Health: 14/10# to 9′)
– 3:00-4:00 Chin Ups (Performance: Strict, Fitness: Kipping if you can, Health: Ring Rows)
– 4:00-5:00 Burpees

Rest 2:00 between rounds

If it takes longer than 2:00 to do the 400m Run, then you simply miss out on a few Push Balls.  I don’t think anyone will mind……if you’re really tired, you’ll miss some Chin Ups too……but just jump in wherever you should be based on the time.


We started Compound Radio with our first podcast, Built to Last Fitness.  This week, all week long, we wrote on the daily workout about what The Compound Strength & Conditioning is and how we structure our program.  The goal is “Simple and Fun (or effective) training for a healthy life”.

On the newest episode 21 of Built to Last Fitness, Ryan and Craig and Phillip talk about some training principles from the CrossFit Football Certification Phillip attended.

Subscribe to “Built to Last Fitness” on iTunes:
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or Stitcher Smart Radio:
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or Soundcloud:
@the-compound-416492345

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