Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
45 Second Wall Sit
30 Second Double Kettlebell Front Rack Bottom of Squat Hold
100 Foot Farmer Carry
10 Kettlebell Deadlifts
100 Foot Double Overhead Kettlebell Carry
A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 5 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5-6 – 3 reps @ 80-83%
Rest as needed
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Snatch
Set 1 – 2 reps @ 50%
Set 2 – 2 reps @ 60%
Set 3 – 2 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 2 reps @ 80%
Followed by..
Every minute, for 6-10 minutes:
1 Snatch @ 90%
6 is the goal for total successful lifts. If you make all six then you may continue to 10.
C.
Two sets for times of:
50 Heavy Rope Double Unders (75 regular)
10 Bar Facing Burpees
5 Snatches (225/155 or 70-75%)
10 Bar Facing Burpees
50 Heavy Rope Double Unders (75 regular)
Rest 1:1 or alternate full sets “you go/I go” with a partner.
D.
Three sets of:
30-45 Second Face Up GHD Hold OR 60-90 Second Chinese Plank
Rest 60-90 seconds between sets
Athlete Notes:
Heavy barbell, speed, and skills are all mixed into today’s workout. The heavy rope double unders should elevated your heart rate a little more, and should also fatigue the shoulders more than a regular rope would. We then want you hitting those burpees as hard as you can while still being able to pick up the barbell right away. The weight is prescribed at 225/155 or at 70-75% so this should be a weight you’re comfortable with a short setup, grab and go. Blaze a trail on the second set of burpees then hang on to that rope and go unbroken. Speed and consistency on the barbell is the name of the game.
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
Every minute, on the minute, for as long as you can (cap is 30 minutes)
Station 1 – 17-20 Calorie Concept 2 Bike Erg
Station 2 – 17-20 Calorie Row
Station 3 – 17-20 Calorie Ski Erg
*Pick a calorie count that you can maintain for at least 15 minutes. It should get tough to complete your calories around the 6th or 7th round. If you make it all 30 minutes then next time up the calories somewhere.
Additional Work
Three to Four sets for completion of:
Max Distance Handstand Walk
*Turn around every 25 feet on your hands. When you come down, the set is over.
Rest as needed between sets
Alternative:
Three to Four sets of:
6-8 Wall Walks for Speed
Rest 90 seconds between sets