Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) as a warm up:
90 Second Bike, Row, or Jog
10 Russian Kettlebell Swings
10 Goblet Lunges
50 Foot Front Rack Carry Each Side
10-15 Air Squats
A.
Every 2 Minutes, for 10 Minutes (5 sets ) of:
Hang Clean + Front Squat + Hang Clean @ 70-80% of 1-RM Clean
Followed by…
Three sets, for speed, of:
10 Hang Power Cleans @ 135/95lbs or 40% of 1-RM Clean
Rest 2 minutes
B.
Every minute, on the minute, for 30 minutes (10 sets) of:
Station 1: 10 Deadlifts + 5 Front Squats + Max Reps Thrusters (135/95lbs)
Station 2: 13-15/10-12 Calorie Assault Bike
Station 3: 13-15/10-12 Calorie Row
Your score will be the total amount of thrusters that you make in the 10 rounds.
C.
Three sets of:
Barbell Glute Bridges x 12-15 reps @35-40% of 1-RM Deadlift
Rest as needed
Three sets of:
Glute Ham Raises x 8 reps
Rest 90 seconds
Athlete Notes:
An EMOM with max reps is sure to be spicy. Your goal is to hammer out on the barbell minute, and then the other two station’s calories should be something that only takes about 40-45 seconds at a moderate effort to complete. Your heart rate will skyrocket during that barbell minute and then your goal is to be able to bring it back down while still working on the machines. If you have to modify to stay on the clock, drop the calories a little bit and focus on the barbell today.
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.
Mixed Modal Option
Five sets of:
12 Single Arm Overhead Squats (70/50lbs) (6 each arm)
150 Foot Sandbag Carry (150/100lbs)
10 Strict Handstand Push Ups to a Deficit (2″/1″)
150 Foot Sandbag Carry
Rest 1:1 or Alternate Rounds with a Partner
Running Option
Every 20 Minutes, for 40 minutes (2 sets) of:
3000 Meter Run
Walk the remainder of the interval
Goal should be to be within 10 seconds of your 400 meter pace that you hold during your 5k PR.
Strength Accessory
Three sets of:
Suitcase Deadlift x 15 reps each side
Rest as needed
Double Kettlebell Front Rack Reverse Lunge x 8-10 reps each leg
Rest as needed
Additional Work
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds