From Steve Cotter & Ken Blackburn a 40 minute kick ass workout. This should be approached as a test like the Full Body Attack & frog jump couplet done for 21-15-9 reps as fast as possible.

The Quadrathon is more a test of strength/endurance as opposed to the power & intensity of the FBA + from jumps.
Here it is
Snatch 10 minutes 1 hand switch - guys 24k ladies 16k
1 arm Long Cycle Clean & jerk 10 minutes, 1 hand switch guys 24k, ladies 16k
burpees 100 in 10 minutes these are just jump back, arch the back, bring the legs back under jump. Not too bad.
kb drag & lateral shuffle - drag the bell the length of the room. Pick it up a do a lateral shuffle back repeat for 10 miunutes. Your goal is 20 laps in 10 minutes.

On the burpees your best bet is to do 10 reps at the top of each minute. You should get about 30 seconds of rest this way.

This is going to be a tough one and you need to know how to pace yourself & how to do 1ALCCJ.

Since this is designed as a test I wouldn’t do it more than once a month unless you drop the weight.

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