Primary Training Session
Get Moving || Warm-Up
One set of:
2 Minutes of Banded March
30 Reverse Hypers (light weight)*
followed by…
Two sets of:
50-foot Front Racked Kettlebell Carry
50-foot Kettlebell Farmer Carry
followed by…
Three sets of:
30 Banded Hamstring Curls
15 Banded Kickbacks (each leg)
10 Alternating Cossack Squats
*If you don’t have access to a reverse hyper, perform 30 banded pull-throughs instead.
A.
Deadlift
Set 1 – 15 Reps @ 45-50% of 1-RM
Rest 2 minutes
Set 2 – 12 Reps @ 55-60% of 1-RM
Rest 90 seconds
Set 3 – 10 Reps @ 65-70% of 1-RM
B.
Seven sets for times of:
200 Meter Run
14 Toes to Bar
*Hang Squat Cleans
Rest 90 seconds between sets
*Set 1 – 7 reps @ 185/125 lbs
*Set 2 – 6 reps @ 205/135 lbs
*Set 3 – 5 reps @ 225/155 lbs
*Set 4 – 4 reps @ 245/165 lbs
*Set 5 – 3 reps @ 265/175 lbs
*Set 6 – 2 reps @ 285/185 lbs
*Set 7 – 1 rep @ 305/195 lbs
C.
Accumulate 400 Meters in a sandbag bearhug carry (150/100 lbs)
D.
Three sets of:
30-45 Second Supine GHD Hold
Immediately followed by…
15-20 GHD Sit-Ups
Rest 60-90 seconds
Athlete Notes:
Run fast, toes to bar fast, hang on to that barbell. That’s the recipe for success in today’s workout. This is going to be a great test of how hard you’re willing to push. We want to see you hitting these runs fast, like 400-800m PR pace fast. Try to hang on to go unbroken on the toes to bar, and then go straight to your barbell to knock out some reps. As the weight gets heavier you may have to take a second or two, but if you’re confident with the weight, why wait? Go for it, take a shot, and maybe you’ll surprise yourself. We’d rather you push the pace and maybe fail a rep than finish this workout wishing you would have picked up the bar sooner.
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.
Concept 2 Bike Option
Complete a 30-45 minute C2 Bike at a steady pace. This should only be around 70-80% effort