Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 45 Second Elbow Plank Hold
Station 2: 100 Foot Double Kettlebell Front Rack Carry
Station 3: 45 Second Wall Sit
Station 4: 50 Single Unders
Station 5: 12/9 Calorie Assault or Echo Bike
A.
Five sets of:
2 Tempo Front Squats @ 3211 + 3 Front Squats (74-77%)
Rest 2 minutes between sets
B.
Every 2 minutes, for 6 minutes (3 sets) of:
Clean +Front Squat + Jerk @ 70-80%
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Clean + 2 Front Squats + Jerk @ 70-80%
Followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Clean + Jerk @ 80%+
Rest as needed
C.
Four sets for times of:
50 Foot Hand Over Hand Rope Pull (7/10 effort)
10 Dumbbell Bench Press (90/60lbs)
50 Foot Hand Over Hand Rope Pull
15 Goblet Squats (90/60lbs)
Rest 2-3 minutes between sets
*If you do not have access to hand over hand pulls, perform the following…
100 Foot Farmer Carry (90/60lbs)
10 Dumbbell Bench Press (90/60lbs)
15 Goblet Squats (90/60lbs)
100 Foot Farmer Carry (90/60lbs)
Rest 2 minutes between sets
D.
Three sets of:
10-12 Tempo Stationary Dips @ 1111
10-12 Tempo Inverted Rows @ 1111
Rest as needed
Athlete Notes:
Strongman intervals coming up. We want the rope pull to be something that is a stretch to hand over hand, and you might end up pulling it like the sleds at semi-finals. If you’re cruising across the floor then the weight is too light. Immediately after the pull, pick your dumbbells up and crank out the dumbbell bench press. After that you’ll run the rope to the opposite end, rip it back down, then run back to your dumbbell for the 15 goblet squats. We’re looking for unbroken on the dumbbell movements, so modify accordingly. If you don’t have the rope, follow the secondary workout option instead.
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.
Echo Bike
Fourteen sets of:
Echo or Assault Bike x 60 seconds @ 75-80/67-72 RPM
Rest 30 seconds between sets
After the 14th set, rest an extra 2 minutes, then…
For time:
80/62 Calorie Echo/Assault Bike
Additional Work
At the 0:00 mark…
Every minute, on the minute, for 5 minutes:
50 Foot Sled SPRINT
At the 6:00 mark…
Every 2 minutes, for 10 minutes (5 sets of):
50 Foot Yoke Walk (7/10 effort)
15 Medball GHD Sit-Ups
At the 18:00 mark…
Every 3 minutes, for 12 minutes (4 sets of):
150 Foot Sandbag Bearhug Carry (125-200/75-150lbs)
*Bearhug Hold until the 2:00 mark of each round.