Kinsei-Do Health & Performance Coaching
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Jan (Advanced Track)

Named after Jan Frodeno, Olympic gold medal (2008) winning triathlete and 2015 Ironman World Championship winner
  • ​Pillar: Endurance
  • Method: AFAP
    • Rounds: 3
  • ​Required Equipment: Stopwatch, Running Track, yoga mat (optional)

Round 1

Perform the exercises as quickly as possible. Rest after each run for 30 or 60 seconds as stated.
  1. ​15 Burpees
  2. 400m Run
  3. 30 Seconds Rest
  4. 30 Squats
  5. 400m Run

Rest for 60 seconds!

Round 2

  1. ​15 Burpees
  2. 400m Run
  3. 30 Seconds Rest
  4. 30 Squats
  5. 400m Run​

Rest for 60 Seconds!

Round 3

  1. ​15 Burpees
  2. 400m Run
  3. 30 Seconds Rest
  4. 30 Squats
  5. 400m Run​​

    Comments or Feedback on this Workout? Please let us know!

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