Primary Training Session
Get Moving || Warm-Up
Every 5 minutes, for 10 minutes (2 sets) at 60-70% intensity of:
30/20 Calories of Machine of Choice
20 Air Squats
10 Ring Rows
followed by…
Every 3 minutes, for 9 minutes (3 sets) at 80-90% intensity of:
10 Burpee Box Jump-Overs (24″/20″)
10/7 Calories of Assault Bike
12-16 Alternating Jump Lunges
A.
Four sets of:
Snatch Lift-Off + Hang Snatch 2″ Below the Knee + Snatch + Tempo Overhead Squat @ 3211 (50-60%)
Rest as needed
Followed by…
Six sets of:
Hang Snatch + Snatch + Overhead Squat (70+%)
*Performed as a single unbroken complex.
Rest as needed
B.
Four sets of:
4 Front Squats @ 70%
Immediately followed by…
8 Back Squats (same bar)
Rest 2-2:30 between sets
C.
Full Send Friday
For time:
75/60 Calorie Row
50 GHD Sit-Ups
150 Wall Balls (20/14lbs to 10/9′)
50 GHD Sit-Ups
75/60 Calorie Row
D.
Three sets of:
Bamboo Bar Bench Press x 15 reps
(after every fifth rep, pause for 5 seconds at lockout)
Rest as needed
One sets of:
Banded Tricep Extensions x 60 reps
Rest as needed
E.
Three sets of:
Suitcase Carry x 100 Feet each arm
Rest as needed
Athlete Notes:
Big sets on GHD’s and big sets of Wall Balls. How often do you hit “Karen” in the middle of a workout? This is as much mental toughness training as it is physical training today. How are you going to approach this workout and what are your intentions? If you’re looking to get tougher at big sets of wall balls then set a goal to finish them in 3-4 attempts. If you’re looking for the best time then you’re probably better off breaking the 150 reps up into 5 or 6 sets. These high rep workouts are a great way to work on your mental approach and how you tackle big chunks in a workout. We’re a fan of descending reps if you’re going to take breaks, but pick something that works for you and keeps you moving. The rows should be about 3-3:30 for both. The GHD’s if done unbroken should take right around 2 minutes, and then it’s all about grit on those wall balls. Unbroken Karen is around 4:30 give or take, so with breaks, plan on spending about 5:30-6 minutes on them.
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
Four rounds for time:
400 Meter Run
30/22 Calorie Row
Rest 4 minutes, followed by…
Four rounds for time:
400 Meter Run
20/15 Calorie Row
Rest 2 minutes, followed by…
Four rounds for time:
200 Meter Run
20/15 Calorie Row
Additional Work
Three sets of:
5 Med Ball Broad Jump to Triple Extension Throw
*Completely reset between reps
Rest 2 minutes
Followed by…
Three sets of:
60 Second Monster Walk
Rest 30 seconds
10-15 Right Leg Dynamic Bulgarian Split Squats
Rest 30 seconds
10-15 Left Leg Dynamic Bulgarian Split Squats
Rest 60-90 seconds
Additional Work
Two sets of:
Single Leg Deadlift x 8-10 reps each side
Rest as needed
(Kettlebell)
Two sets of:
Suitcase Deadlift x 12-15 reps each side
Rest as needed
Additional Work
Complete for time:
30 Chest to Wall Handstand Push Ups
*You must wall walk into your reps