Primary Training Session
Movement Prep
Three sets for quality of:
12/9 calorie Machine of Choice
50 foot Suitcase Carry (each side)
10-15 Single Leg Reverse Hypers (each leg)*
100 foot Sandbag Bearhug Carry
10 Medball Speed Skaters
5 Tall Box Jump Step Downs
*If you don’t have access to a reverse hyper, perform 10-15 Single Leg Hip Bridges (each leg)
A.
Accumulate:
10-15 Tall Cleans @ 25-35%
Followed by…
Three sets of:
3-Position Clean @ 50-60%
(Hang Clean + Hang Clean Below Knee + Clean)
Rest as needed
Followed by…
Ten sets of:
Power Clean + Hang Clean
Sets 1-3 @ 60-70% of 1-RM Clean
Sets 4-6 @ 70-80%
Sets 7-10 @ 80-85%
B.
Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1: Pronated Grip Banded Assisted Strict Pull Ups x 10 reps
Station 2: 30 Seconds of Bent Over Kettlebell Row
C.
For time:
50 GHD Sit-Ups
50 Wall Ball Shots (30/20 lbs)
25/18 Calorie Assault Bike
40 GHD Sit-Ups
40 Wall Ball Shots (30/20 lbs)
20/15 Calorie Assault Bike
30 GHD Sit-Ups
30 Wall Ball Shots (30/20 lbs)
15/12 Calorie Assault Bike
D.
Two-Three sets for quality and completion of:
10 Sandbag Deadlifts (150/100 lbs)
100-Foot Sandbag Bearhug Carry
5 Sandbag to Right Shoulder (150/100 lbs)
5 Sandbag to Left Shoulder (150/100 lbs)
100-Foot Sandbag Bearhug Carry
Rest 1:1 or Alternate Full Rounds with a Partner
Athlete Notes:
This one is going to be a test of your willingness to grind. The high volume GHD sit ups right before the wall balls are going to tax your midline. How well can you hang on to the ball? In testing we had athletes complete this unbroken, so that’s the goal. That said, if you know that you’re going to struggle with that 30/20lb wall ball, then consider creating a gameplan to keep yourself moving beforehand. This is a great workout to practice mental checkpoints to keep yourself moving. Work on quick GHD sit-ups to reduce time under tension, hang on to that ball, and stay consistent on the bike!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal Conditioning Option
Complete as many calories as possible in 6 minutes of:
400 Meter Run or 1000 Meter Standing Bike Erg
500 Meter Row or Ski
Max Calories on Assault or Echo bike in remaining time
Rest 60 seconds and repeat for a total of FIVE sets
Stability/Unilateral Accessory Option
Four sets of:
*Single Arm Deadlift x 10 reps each side
Rest 30 seconds
Single Leg Ground to Sky Reaches x 10 reps each side
Rest 30 seconds
*The goal is complete control of your midline and balance.