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by Joe Masley

“Heavy Conditioning”

@gritathlete WOD

4.3K 95
  • 3 Rounds for Time
  • 800 meter Run
  • 50 Double-Unders
  • Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of Double-Unders is completed.

Movement Standards

Run: If running 800 meter Run without a vest would take over 4 minutes, modify the distance to 400 meters. If we have an injury that prevents us from Running and have access to: (A) Bike – Bike 1 mile (B) Rowing Machine – Row 1000 meters.

Double-Under: Perform a 30 second test to see how many Double-Unders you perform. Over 30 – perform 5. 15-25 reps, perform 30 in the workout. 5-10 reps, perform 15 in the workout. 1-5 reps, do 20 attempts. Use same rep guidance if we are working on Single-Unders. If we usually can perform Double-Unders, but the Weight Vest is holding us back, take the vest off for your rounds and follow the same rep guidance as above unloaded. If we have an injury that prevents us from performing Double-Unders and jumping, perform 25 Hollow Rocks.

Intended Stimulus

This workout is designed to be performed wearing a Weight Vest (or a backpack if you don’t have a vest and would normally perform “Murph” with one) so our runs will be a little slower than usual. However, they should not be taking us more than 4:30 to complete. Our Double-Under option is something that we could theoretically perform unbroken, especially unloaded. We should still be able to do this as well today, however, a few strategic breaks are totally fine. They should be taking us no longer than 90 seconds at the very longest to complete.

If you don’t have a weight vest, just do it unloaded!


3 Rounds for Time
800 meter Run
50 Mountain Climbers

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Background: “Heavy Conditioning” was created by Joe Masley of Grit Athlete @gritathlete as one of the tested & proven workouts programmed for affiliates and coaches, individual athletes, and tactical athletes on duty.

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