Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
100 Foot Double Kettlebell Front Rack Carry
100 Foot Farmer Carry
100 Foot Double Kettlebell Overhead Carry
Followed by…
Three sets of:
30 Second Wall Sit
20 Banded Good Mornings
10 Bodyweight Bulgarian Split Squats (each leg)
A.
Back Squat
Sets 1-5: 5 reps @ 85-88%
Set 6: MAX reps @ 75-78%
Rest 2-3 minutes between sets
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Every 90 seconds, for 9 minutes (6 sets of):
Hang Snatch x 1 rep
Set 1: 74%
Set 2: 79%
Set 3: 82%
Set 4: 85%
Sets 5 and 6: 88%
Followed by…
Every 90 seconds, for 9 minutes (6 sets of):
Snatch x 1.1
Sets 1-2: 89%
Sets 3-4: 92%
Sets 5-6: 95%
C.
Eight sets of:
10 Bar Facing Burpees
10 Power Snatches (75/55)
Rest 1:1 or alternate sets with a partner until you’ve both completed 8 EACH.
D.
Three sets of:
8-10 Right Leg Bulgarian Split Squats
Rest 30-45 seconds
8-10 Left Leg Bulgarian Split Squats
Rest 90 seconds
Athlete Notes:
For today’s workout we’ve got some capacity building. It’s a total of 80 bar facing burpees and 80 power snatches, but we want these to be all out sprints each round. At what point do you start to hit dropoff even with the 1:1 work:rest? Push the pace hard on the burpees, put your hands right on the barbell, then rip it overhead like a muscle snatch. Partner workouts are great ways to push each other and push yourself faster because no one wants to lose to their partner, so grab your buddy and get going! If you workout alone, set a goal in your head to match your time on each interval but we want that RPE to feel like a 9/10.
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
Four sets of:
500 Meter Row
20 Russian Kettlebell Swings (32/24kg)
50 Weighted or Drap Rope Double Unders
10 *Burpee Climb Overs (30 Inches for all)
500 Meter Row
Rest 2 minutes
To get this most of this workout, be conservative on the first row and the kettlebell swings. That is there to prefatigue you before you get into the real part of the workout. Push the last three stations as hard as you can.
Strongman Option
Four sets of:
Sandbag Bear Hold Right Shoulder x 30-45 seconds
Rest as needed
Sandbag Bear Hold Left Shoulder x 30-45 seconds
Rest as needed
Four sets, for max distance total, of:
60 Seconds Sandbag Hug Carry
Rest 60 seconds