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)

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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

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Rest for 60 seconds!

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Round 2

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

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Rest for 60 Seconds!

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Round 3

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

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