IronPAX Week 1 – Revenge of the Bunnies

Format:

• 3 rounds for time
• Measure out 800 meters or 2 laps around a standard track.
• Measure out 25 yards (using a football field would help significantly)

Round 1

• 800 meter run
• 25 yard murder bunny
• 10 shoulder tap merkins (merkin-tap each shoulder is one rep)
• 25 yard reverse murder bunny
• 20 blockees with a thruster
• 25 yard murder bunny
• 10 shoulder tap merkins (merkin-tap each shoulder is one rep)
• 25 yard reverse murder bunny

Round 2

• 800 meter run
• 25 yard murder bunny
• 10 shoulder tap merkins (merkin-tap each shoulder is one rep)
• 25 yard reverse murder bunny
• 20 horizontal burpee block jumpover (20 total jumps). Block is laying flat. You can jump over the block to the side. Or to the front.
• 25 yard murder bunny
• 10 shoulder tap merkins (merkin-tap each shoulder is one rep)
• 25 yard reverse murder bunny

Round 3

• 800 meter run
• 25 yard murder bunny
• 10 shoulder tap merkins (merkin-tap each shoulder is one rep)
• 25 yard reverse murder bunny
• 20 vertical burpee block jumpover (20 total jumps). Block is standing up on one end. You can jump over the block to the side. Or to the front.
• 25 yard murder bunny
• 10 shoulder tap merkins (merkin-tap each shoulder is one rep)
• 25 yard reverse murder bunny

Modified Version of Revenge of the Bunnies

Round 1

• 1/ 4 mile run
• 25yd Lunge with any weight or baby bunny jump but not coupon
• 10 merkins any kind
• Reverse Lunge or baby bunny jump but not coupon
• 10 flying squirrel and/or thruster with 10 lbs
• 25yd Lunge with any weight or baby bunny jump but not coupon
• 10 merkins any kind – regular or knees
• Reverse baby bunny jump but not coupon

Round 2

• 1/ 4 mile run
• 25yd Lunge with any weight or baby bunny jump but not coupon
• 10 merkins any kind – regular or knees
• Reverse Lunge or baby bunny jump but not coupon
• 20  horizontal block jump overs▪ 10 merkins any kind – regular or knees
• Reverse Lunge or baby bunny jump but not coupon

Round 3

• 1/ 4 mile run
• 25yd Lunge with any weight or baby bunny jump but not coupon
• 10 merkins any kind – regular or knees
• Reverse Lunge or baby bunny jump but not coupon
• 20 horizontal block jump overs▪ 10 merkins any kind – regular or knees
• Reverse Lunge or baby bunny jump but not coupon
• 25yd Lunge with any weight or baby bunny jump but not coupon