Box Brief:
Registration Open for the Main Line Meltdown 21 Day Challenge.
Warm-up
3 Rounds at 70% effort
60s Single Arm Farmer Carry
60s Sledpush
60s Hollow Hold
60s Rest
*Alt. arms as needed on farmers carry
60s Single Arm Farmer Carry
60s Sledpush
60s Hollow Hold
60s Rest
*Alt. arms as needed on farmers carry
Metcon
“Annie’s on the Run”
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
Intent: For athletes to complete “Annie’s on the Run” as written, it is recommended that they are able to complete the set of 100 double unders in 2-3 sets maximum when fresh. As a point of reference, the first two sets are ideally completed within two minute windows, while the last three are completed in a little over a minute or less.
Alternate Run for:
250/200 Meter Row
15/10 Calorie Assault Bike
Alternate Run for:
250/200 Meter Row
15/10 Calorie Assault Bike
Finisher
5 Minutes of light cardio “Recovery” work