Primary Training Session
Get Moving | Warm-Up
Four rounds at ascending effort of:
200 Meter Run
15 V-Ups
10 Line Facing Burpees
5 Muscle or Power Cleans (95/65lbs)
A.
Every 90 seconds, for 18 minutes (12 sets of):
Set 1: 3 Power Cleans @ 50%
Set 2: 2 Power Cleans @ 55%
Set 3: 1 Power Clean @ 60%
Set 4: 3 Power Cleans @ 55%
Set 5: 2 Power Cleans @ 60%
Set 6: 1 Power Clean @ 65%
Set 7: 3 Power Cleans @ 60%
Set 8: 2 Power Cleans @ 65%
Set 9: 1 Power Clean @ 70%
Set 10: 3 Power Cleans @ 65%
Set 11: 2 Power Cleans @ 70%
Set 12: 1 Power Clean @ 75%
B.
Every 2 minutes, for 10 minutes (5 sets of):
Power Jerk x 3 reps @ 65% (of power jerk)
At the 10:00 mark…
Every 3 minutes, for 6 minutes (2 sets of):
Max Unbroken Strict Press @ 65% (of strict press)
C.
Individual Option:
Four rounds for time of:
400 Meter Run
10 Burpee Bar Muscle Ups OR 15 Burpee Pull-Ups
15 Shoulder to Overhead (155/105lbs)
20 GHD Sit-Ups OR 15 Toes to Bar
TIME CAP = 25 MINUTES
Partner Option:
Complete as many rounds and reps as possible in 25 minutes of:
Partner 1: Run 400 Meters
Partner 2: AMRAP of…
10 Burpee Bar Muscle Ups OR 15 Burpee Pull-Ups
15 Shoulder to Overhead (155/105lbs)
20 GHD Sit-Ups OR 15 Toes to Bar
When partner 1 returns from the run, they will switch, and then pick up where the other partner left off.
D.
Three to Five sets of:
12-15 Dumbbell Bench Press
Rest 45 seconds
Max Unbroken Strict Pull-Ups
Rest 90 seconds
Conditioning Training Note
Run at around 80% of mile pace, keep the burpee/pull movement consistent, aim for 1-2 sets on the shoulder to overhead, then go for unbroken on the GHD or 1-2 sets on the toes to bar. The goal of today’s workout is to keep all 4 rounds as consistent as possible. We don’t want you to blast round 1 and have a 30+ second drop off by round 4.
Optional Additional Work Sessions
Strength Accessory
Five sets of:
15 Bodyweight Triceps Extensions
15 Barbell Curls
30 V-Ups
Rest as needed
Grip
Complete as many rounds as possible in 10 minutes of:
100 Foot Plate Pinch Carry (25-35/15-25lbs)
100 Foot Dumbbell Hex Carry (15-20/5-15lbs)
Pure Conditioning
*Pick either the Bike, Rower, or Ski Erg
5 Minutes @ Warm Up Pace
Into…
1 Minute @ 20 Minute PR Pace
1 Minute Recovery Pace
1 Minute @ 100-105% of 20 Minute PR Pace
90 Second Recovery Pace
1 Minute @ 105-110% of 20 Minute PR Pace
2 Minute Recovery Pace
1 Minute @ 110-115% of 20 Minute PR Pace
2:30 Recovery Pace
1 Minute @ 115-120% of 20 Minute PR Pace
3 Minute Recovery Pace
2 Minutes @ 20 Minute PR Pace
Into…
5 Minute Cooldown Pace
Running
5 Minute Warm Up Jog
Into…
1 Minute @ 5k Pace
1 Minute Recovery Jog
1 Minute @ 100-105% of 5k Pace
90 Second Recovery Jog
1 Minute @ 105-110% of 5k Pace
2 Minute Recovery Jog
1 Minute @ 110-115% of 5k Pace
2:30 Recovery Jog
1 Minute @ 115-120% of 5k Pace
3 Minute Recovery Jog
2 Minutes @ 5k Pace
Into…
5 Minute Cooldown Jog