Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
10/7 Calorie Bike or Row
50 Foot Suitcase Carry (each arm)
5 Single Arm Deadlifts (each arm)
25 Foot Monster Walk (forward and backward)
30-45 Second Elbow Plank Hold
A.
Every 2 minutes, for 16 minutes (8 sets of):
Front Squat
Sets 1-3: 3 reps @ 60-65%
Sets 4-6: 2 reps @ 70-75%
Sets 7-8: 1 rep @ 75+%
B.
Every 3 minutes, for 9 minutes (3 sets of):
Deadlift x 10 reps @ 45-50%
C.
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 16-20/12-16 Calorie Echo/Assault Bike
Station 2: 30 Double Unders + 8-10 Chest to Bar Pull-Ups
Station 3: 16-20/12-16 Calorie Row or Ski
Station 4: 6-8 Dumbbell or Kettlebell Hang Clean to Overhead (50-70/35-50lbs)
*Hang Clean to Overhead can be performed as a hang clean and jerk/push press OR as a hang cluster.
D.
Accumulate 50 Ab Wheel Rollouts
Conditioning Training Note
We’ve got a mix of cardio and skills coming up today. Your goal should be 40-50 seconds on the bike in station 1. Station 2 should be unbroken and around 30-40 seconds. Station 3 again we’re looking for 40-50 seconds on the row/ski. The last station is a relatively less practiced skill/strength component. Pick an implement and weight that you can perform the 6-8 reps unbroken with. That station should only take about 20-30 seconds then we do it all over again.
Optional Additional Work Sessions
Rotational Strength
Every 2 minutes, for 8 minutes (four sets):
Seated Box Jump x 5 reps
Followed by…
Every 2 minutes, minutes for 8 minutes (four sets):
Broad Jump x 5 reps
Ten sets for times of:
10 Dumbbell Box Step Overs (50/35lbs to 24/20″”)
Rest 45-60 seconds between sets
“Power Hungry”
For max calories:
3 Minutes of Echo/Assault Bike
*Goal for this test is maximal sustainable RPM/wattage. Do not ramp up, slow down, ramp up, in order to game the total calories. We will be using this for the remainder of this progression so we need actual data.
For Max Times;
Plate Pinch Hold (right) (25-35/15-25lbs)
Plate Pinch Hold (left) (25-35/15-25lbs)
Rest as needed, then…
Dumbbell Hex Hold (right) (10-20lbs)
Dumbbell Hex Hold (left) (10-20lbs)
*Note any discrepancies between arms.
Strongman
Ten sets for times of:
10 Dumbbell Box Step Overs (50/35lbs to 24/20″”)
Rest 45-60 seconds between sets
35-54: Eight sets total
55+: 35/20 lbs and Five sets total
Rowing Intervals
“Power Hungry”
For max calories:
3 Minutes of Echo/Assault Bike
*Goal for this test is maximal sustainable RPM/wattage. Do not ramp up, slow down, ramp up, in order to game the total calories. We will be using this for the remainder of this progression so we need actual data.
Grip
For Max Times;
Plate Pinch Hold (right) (25-35/15-25lbs)
Plate Pinch Hold (left) (25-35/15-25lbs)
Rest as needed, then…
Dumbbell Hex Hold (right) (10-20lbs)
Dumbbell Hex Hold (left) (10-20lbs)
*Note any discrepancies between arms.