ACF – January 4, 2019

Workout of the Day


3 Rounds

Run 400 meters

21 Swings (53/35)

12 Pull Up

Goal: Sub 12 min

Workout Notes


GREAT workout to hit up on a deload week. This gives us the opportunity to minimize volume but have some reasonable intensity in the mix. As mentioned in the notes above you can really go for it here if you like and compare your benchmark time or establish one. Otherwise just push hard on this but keep it reasonable. A good opportunity to work on pacing with those 400’s as well so take a peek at the clock and see how well you do from round to round.

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