Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Double Kettlebell Overhead Carry
100 Foot Double Kettlebell Front Rack Carry
10 Goblet Hold Alternating Cossack Squats
20 Air Squats
A.
Front Squat
Set 1: 5 reps @ 40%
Set 2: 4 reps @ 50%
Set 3: 3 reps @ 60-65%
Set 4: 2 reps @ 70-75%
Rest only as long as it takes you to put weight on the barbell between the first four sets.
Then…
Set 5: 1 rep @ 80-85%
Set 6: 1 rep @ 90%
Set 7: 1 rep @ 90-95%
Set 8: 1 rep @ 90-95%
Rest 2-3 minutes between sets for the last four sets.
B.
Six sets of:
3-Position Snatch @ 75-80%
(high hang, mid thigh, 2″ below the knee)
Rest as needed
*You may drop between all reps if needed.
C.
For time:
6 Wall Walks
6 Chest to Bar Pull Ups
60 Double Unders
9 Wall Walks
9 Chest to Bar Pull Ups
90 Double Unders
15 Wall Walks
15 Chest to Bar Pull Ups
150 Double Unders
21 Wall Walks
21 Chest to Bar Pull Ups
210 Double Unders
TIME CAP: 18:00
D.
Three sets of:
Lateral Dumbbell Raise x 12 reps
Immediately Followed by…
Bent Over Dumbbell Row x 15-20 reps
Rest as needed
Athlete Notes:
Today’s workout is going to test your shoulder endurance. We’re looking for you to chip away at the wall walks, focus on efficiency here to save your shoulders as much as possible. After those you’ll be knocking out chest to bar pull-ups where when the reps are low we’re looking for unbroken. We want to see you transition quickly from the wall walks to the pull-ups and from the pull-ups to the double unders. Don’t waste any time there. This workout is going to come down to staying checked in on those wall walks especially as the reps ascend. You’re going to start spending a significant more time here, so hit the ground and force yourself to go up into the next rep. This workout is going to come down to continuing to move through the wall walks and then speeding up when you get to the chest to bars and double unders. Stay checked in!
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 Short Option
Complete as many rounds and reps possible in 10 minutes of:
25/18 Calorie Row
300 Foot Shuttle Run
25/18 Calorie Row
60 seconds Dumbbell Front Rack Hold (50-60/35-45lbs)
immediately followed by…
Complete as many rounds and reps possible in 8 minutes of:
300 Foot Shuttle Run
25/18 Calorie Row
300 Foot Shuttle Run
60 seconds Dumbbell Front Rack Hold (50-60/35-45lbs)
Strength Accessory Option
Accumulate:
100 Double Kettlebell Deadlifts (53/35lbs)
Additional Work Option
Every 3 minutes, for 15 minutes (5 sets) of:
150 Foot Moderate Weight Sled Push
200-300 Foot Dumbbell Farmer Carry