Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Row OR Bike
10-15 Push Ups
20 Air Squats
7 Single Arm Kettlebell Deadlifts (right)
7 Single Arm Kettlebell Deadlifts (left)
A.
Back Squat
Set 1: 4 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 90%
Set 4: 3 reps @ 85%
Sets 5-8: 1-2 reps @ 90+%
Rest 2-3 minutes between sets.
B.
At the 0:00 mark…
Take 10 Minutes to Build to 80+% of your 1RM Snatch
Then, at the 12:00 mark…
Every 2 minutes for 8 minutes (4 sets of):
Power Snatch Barbell Cycling
Set 1: 5 reps @ 60%
Set 2: 5 reps @ 60%
Set 3: 5 reps @ 65%
Set 4: 5 reps @ 65%
C.
From minutes 0:00-4:00
Two rounds of:
10 Overhead Squats (115/80lbs)
10/9 Calorie Row
From minutes 4:00-8:00
Two rounds of:
10 Overhead Squats
15/12 Calorie Row
From minutes 8:00-12:00
Two rounds of:
10 Overhead Squats
20/15 Calorie Row
From minutes 12:00-16:00
Two rounds of:
10 Overhead Squats
25/18 Calorie Row
From minutes 16:00-20:00
Two rounds of:
10 Overhead Squats
30/21 Calorie Row
*If you finish before the 4 minute interval is up you may move on to the next segment.
Your workout ends if you do not complete the required reps by its specific time domain. If you make it to the final round then your score is the time you finish.
D.
Three sets of:
Kettlebell Front Rack Lunge x 8 reps each leg
Rest as needed
Bamboo Bar Bench Press x 20 reps
Rest as needed
Athlete Notes:
How quickly can you overhead squat? How quickly can you get in and out of the rower? Now, how well can you hold this pace under fatigue? As the workout progresses the row gets longer and longer which is a nice break from the overhead squats, but it can be a trap as your pace starts to drop off. Buy yourself some time in the early stages so that you get a little more room for error later on. We see this style of workout tested pretty regularly so this is one that we want you do get ahead of the clock and try to stay there as long as you can. Your goal should be 2-3 minutes for the first interval, around 3 minutes for the second, and that’ll already put you about 2-3 minutes ahead of pace for the third interval. Get ahead and try to stay there. Unbroken overhead squats, quick transitions (don’t waste time strapping in, just keep the foot strap loose enough to get in and out easily, but tight enough that you aren’t flying all over) and grip and rip on the rower.
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
Complete for time:
300 Calorie Assault Bike or Echo Bike
*Every 5 minutes, including 0:00 perform the following:
1 Legless Rope Climb
3 Rope Climb
Additional Work
A.
Three sets of:
3-4 Med Ball MAX Distance Toss
Rest as needed between sets
B.
Three sets of:
20-Meter Sled Push Sprint with Moderate Loading
C.
Three to Four sets of:
20/30-Meter Out and Backs
Rest 2-3 minutes between sets
*Set up cones at 0, 20, and 30 meters. Run from the starting cone to the 20-meter cone, and back. Repeat with the 30-meter cone. The set is completed once you have finished returning from the 30-meter cone.
Additional Work
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Straight Leg Bottom Balance x 40 seconds
Interval 2 – Straight Body Ceiling-Reaching Crunches x 30 seconds right side
Interval 3 – Straight Body Ceiling-Reaching Crunches x 30 seconds left side
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.