Primary Training Session
Get Moving || Warm-Up
Three sets of:
60 Second Machine Warm Up
Light Kettlebell Front Rack Carry x 100 Feet
Sandbag Hold x 60 seconds (You can march in place too as long as you keep everything tight)
Rest as needed
Followed by…
Three sets of:
60 Second Machine Warm Up
Dumbbell Farmer Carry x 100 Feet
Knee Plank x 60 seconds
Rest as needed
A.
Five sets, performed at 85%, of:
300/250 Meter Row
30 Drag Rope Double Unders or 50 Regular
10 Single Arm Dumbbell Clean and Jerk (70/50lbs; 5 each arm)
Rest 60-90 seconds between sets
B.
Every 3 minutes, for 12 minutes (4 sets of):
Front Squat
Set 1 – 5 reps @ 70% @ 33X1
Set 2 – 5 reps @ 75% @ 33X1
Set 3 – 3-5 reps @ 75-80% @ 33X1
Set 4 – Max Reps @ 80% @ 33X1
C.
For time:
*30 Front Squats (135/95lbs)
*30 Push Press (135/95lbs)
*30 Deadlifts (135/95lbs)
30/20 Calorie Assault Bike
*Every time you drop the bar you must perform 10 Bar Facing Burpees
D.
Three sets of:
60 Second Banded March
Single Leg Reverse Hyper x 15 reps each leg
GHD Supine Plank x 30-60 seconds
Rest as needed
Athlete Notes:
Can you go unbroken on the barbell? Can you go unbroken and then still send it on the final assault bike? That’s the name of today’s game. We want to see how well you can push through the discomfort of hanging on to a 135/95 pound barbell for an extended period of time. If you do break, hit those burpees hard and get right back on it. Don’t waste any time at the top of reps in this workout, pop your hips. on the squat, pop the lockout on the push press, stand up tall on the deadlift, and then just drop right back into the next rep. If you fail that just means you’re pushing your limits and we’re 100% ok with that! Get to the bike at the end and there’s nothing to do but go full send. That bike can be done in 30-60 seconds or 2-3 minutes.. how bad do you want it?
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 Conditioning Option
Three rounds of:
30 Calorie Row OR Ski OR Bike Erg
200 Meter Run
Rest 3 minutes and repeat for a total of 2 sets
Followed by…
Three rounds of:
20 Calorie Row OR Ski OR Bike Erg
15 Down Ups
200 Meter Run
Rest 3 minutes and repeat for a total of TWO sets
Stability/Unilateral Accessory Option
Four sets of:
Sandbag Shoulder Walk Right Side x 60 seconds
Rest 30 seconds
Sandbag Shoulder Walk Right Side x 60 seconds
Rest 30 seconds
The goal is to not collapse your core on the side that is holding the weight. Use a lower weight than you typically use for a sandbag workout