Primary Training Session
Get Moving || Warm-Up
Three sets of:
Light Kettlebell Front Rack Carry x 100 Feet
Sandbag Hold x 60 seconds (You can march in place too as long as you keep everything tight)
Rest as needed
Followed by…
Three sets of:
Dumbbell Farmer Carry x 100 Feet
GHD Hip Extension x 15-20 reps
Plank Hold on Rings x 60 seconds
Rest as needed
A.
Front Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 85%
Sets 5-8: 2 reps @ 85-88%
Rest as needed
B.
Three rounds for time:
7 Front Squats (225/155 lbs)
14/11 Calorie Assault Bike
Followed by…
Three rounds of:
14 Dumbbell Front Squats (50/35 lbs)
14/11 Calorie Assault Bike
C.
Four sets of:
Front Rack Kettlebell Step Ups x 10 reps*
Rest as needed
Death March x 20 reps
Rest as needed
*Use a 15-20″ box, something to where your knee is not above your hip crease when your foot is on the box.
D.
Three sets of:
Sandbag Squat x 60 seconds @ 4011 Tempo
Rest as needed
Athlete Notes:
No time to think in this workout. Pick up the bar, start squatting, hit the bike at an aggressive pace, then really turn it on once you get to the dumbbell rounds. The first three rounds you can be a little conservative if you’re concerned about the weight (this weight should be something you can do unbroken).. but if that’s only 60-65% or less of your 1RM front squat then we want you to turn and burn. Pop your hips at the top and drop right into the next squat. On the bike you’re going to be aggressive, but hold a pace that allows you to go straight back to the barbell. Once you’re past the heavy weight and it’s on to the dumbbell squats, failure shouldn’t concern you at all and it’s time to ramp up whatever you’ve got left in your legs!
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.
Running Option
Every 3 minutes, for 30 minutes (10 sets) of:
400 Meter Run
Or …
Ten sets of:
400 Meter Run
Rest 1:1 OR alternate full rounds (10 each) “You go, I go” style