Yesterday at CrossFit Be Someone we did the following workout:
Run x 1 mile (1,600 meters)
Alternating Single Leg Squats x 50
Hang Power Cleans x 30
The weight of the barbell was meant to be a moderate to heavy weight for each individual athlete and each athlete was to finish the workout between 15-20 minutes.
In order to do that, they needed to complete the run in 10 minutes or less, complete the single leg squats in 4 minutes or less and complete the hang power cleans in 4 minutes or less.
The badass thing about this was that each athlete who showed up for their workout yesterday completed their own workout version in less than 20 minutes. This workout was a workout that was mixed with a conditioning, gymnastic and weightlifting movement. Combining these three modalities together and completing it is amazing.
Each movement at that distance, repetitions and load alone is a challenge. You'll be surprised how many individuals in this world are not able to run 400 meters, squat with both legs and lift an external object.
Watching each athlete display their abilities yesterday was really awesome to watch as a coach. I know that I do not have to worry about any of those athletes if life was to present them with a challenge today. They are both mentally and physically capable.