16 January 2016 – Salmon/Johnson

I was tasked with programming Saturday’s stadium WOD for the Elites.

The parameters were: Not longer than 1 hour, and use the surrounding area (stadium/track)

After alot of research, this is what I came up with. A 2 part AMRAP that lasts a total of 45 minutes. It gets pretty spicy towards the end 🙂


A.  “Anadromous: The Salmon Run”
20 min AMRAP

5 Burpees

10 Situps

15 Squats

Rest 5 minutes


B.  “Michael Johnson”

Jog 300m. Sprint 100m

400 meters

50 Squats

400 meters

50 Push-ups

400 meters

50 Sit-ups

Run 400 meters

**20 minute time cap


Score is:

A. # of rounds

B. Time
Intensity is totally up to you – it should be challenging but not easy.



A: 15 rounds

B: 16:42


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