Day One
Warm-Up and Openers
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Two Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Two sets of:
Heavy Sandbag Squats x 3-5 reps @ 32X1
(bear hug hold, pause at the bottom work as heavy as possible)
Rest 2-3 minutes
B.
Two sets of:
100-Foot Yoke Carry
Rest 2-3 minutes
Work as heavy as possible without stopping in the 100 feet.
C.
Two sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes
D.
One set of:
50-Foot Sandbag Carry
Goal is max load, but you must move it the full 50 feet.
E.
One set of:
600-Foot Prowler Sprint
(no stopping!)
Day Two
Warm-Up and Openers
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Two sets of:
Single-Arm Dumbbell Rows x 6-8 reps each
Rest as needed
Viking Sloth Press x 8-10 reps
Rest as needed
Strongman Conditioning Session
A.
Build to today’s 5-RM One-Arm Press (for each arm)
B.
Build to today’s 3-RM One-Arm Snatch
Find your 3-RM snatch on your non-dominant arm first, and then find it with your dominant arm.
C.
Two sets of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed
D.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
200-Foot Sandbag Carry
Rest as needed
With the overhead yoke walks, I’m assuming a barbell with banded hanging KBs is the next best modification if someone can’t carry the empty yoke? I’d think a loaded barbell is too stable and a bamboo bar is likely too light and a bit too unstable? Anyone?
Vanessa, Funny that you ask this questions, cause I’m facing the same modification – with your thoughts exactly. I don’t yet have a Yoke that I can use for these, so I’m thinking that a barbell with banded kbs hanging from it is the next best thing.
Curious to see the official answer to this.
Easy enough to setup. Glad I found this photo bc I would have tried KBs and they suck bc you can’t drop it. The plates make way more sense…
Hey guys.Yes the chains are better than bands,as the point of the exercise is to stabilize in the Frontal plane (⬅️➡️).It’s a bit of an aggressive exercise though as the weights can move side to side as well so be aware of that ??
I saw this on the strongfit instagram post regarding the program, hopefully it helps:
“Regarding equipment: you’ll need a Yoke,sled,rope,Farmers Handles and sandbags.If you do not have a sled,be creative and get a wooden pallet.Don’t have a Yoke? Use chains (not bands) and weights hanging from a bar.Etc…”
That’s genius. More stability than bands but still unstable. Why didn’t I think of that?!?!?
Sorry if this question is rather rudimentary… Can you explain the following A1?:
Two sets of:
Heavy Sandbag Squats x 3-5 reps @ 32X1
(bear hug hold, pause at the bottom work as heavy as possible)
Rest 2-3 minutes
You bear-hug the bag and squat it (the bag will be between your legs at the bottom).Pause at the bottom
Hi guys, Ive realized that my big problem is my left oblique. My question is (the farmer carry, the suitcase deadlift, landmine row) this movements, holding the weight with the right arm, would target the left oblique right?
And the reverse drag, holding it with the left arm would target the left oblique right? Thank you very much!
That’s the idea ?? Work both sides obviously,and you can always add a bit more volume on the problematic side
Which exercise would target the left oblique?
I can’t walk with the yoke 100 feet straight, I simply don’t have the space in my box, and I can’t take it outside. I have about 15m.
How should I adjust the workout?
Hey Alon. We have the same issue. We basically walk the length of the box and turn and walk until we’ve covered 100′. We alternate our turns as well so as to balance things out.
Hi Stephen,
That’s exactly what I did so far, I was just wondering whether there’s another way to do the workout.
By the way, how much do you rest between each walk?
Hey Alon. Rested between 2-3min between the 2sets of walks.