Primary Training Session
Get Moving || Warm-Up
Complete for 15 minutes, increasing intensity on the bike every round:
25/20 Calorie Assault or Echo Bike
100 Foot Kettlebell Front Rack Carry
100 Foot Kettlebell Overhead Carry
A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 60%
Set 2 – 4 reps @ 70%
Set 3 – 3 reps @ 75-80%
Set 4 – 2 reps @ 80-85%
Set 5 – 10 reps @ 60%
Set 6 – 10 reps @ 60%
Set 7 – 10 reps @ 60%
B.
Every 90 seconds, for 9 minutes (6 sets of):
8 Power Cleans (50-60%)
C.
Every minute, on the minute, for 16 minutes (8 sets of):
Station 1: 20-22/14-16 Calorie Row
Station 2: 150 foot Sandbag Carry (150/100lbs)
When the running clock reaches 20:00…
Every minute, on the minute, for 6 minutes (6 sets of):
10 Thrusters (105/75lb.) + 10 Toes-to-Bar (in the same minute)
D.
Five sets of:
30 Second Side Plank (each side)
10-12 Ab Wheel Rollouts
General Training Notes:
Push the row, carry fast, try to recovery your breath in a short amount of time. The first section is meant to spike your heart rate and keep it high, then you’ll get the 4 minute rest to bring it back down before we have to send it a bit on the second EMOM. If you fall behind the clock there, it turns into a 6 minute AMRAP, but consistent movement and just getting started you should be able to stay ahead.
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
Goal is to be roughly 10-15% faster than your Threshold Pace
Ex.
If you ran 2:00/400 meter pace then perform this at a 1:42-1:48/400 meters
Additional Work
Six sets of:
Sled Push x 50 Feet (Heavy)
Rest twice as long as it takes you to complete the push
Two sets of:
Reverse Sled Drag x 3 minutes (Moderate weight)
Rest as needed