Primary Training Session
Get Moving || Warm-Up
Three sets of:
100-Foot Sandbag Bearhug Carry
60 Second Wall Sit
60 Second Push-Up Plank Hold
Followed by…
Three sets of:
100-Foot Double Kettlebell Front Rack Carry
30 Second Bottom of Squat Hold with Front Racked Kettlebells
5 Front Foot Elevated Tempo Split Squats @ 2222 (each leg)
A.
Ten sets of:
Front Squat
Sets 1 – 5: 1 rep @ 75%
Sets 6 – 10: 4 reps @ 60% @30X1 Tempo
Rest 60 seconds
B.
Six rounds for time of:
200-Meter Run
*Squat Cleans*
Round 1 – 6 @ 135/95
Round 2 – 5 @ 165/115
Round 3 – 4 @ 185/125
Round 4 – 3 @ 225/155
Round 5 – 2 @ 245/165
Round 6 – 1 @ 265/175
After the 6th round, rest 4 minutes, then…
Three rounds for time of:
400-Meter Run
*Squat Cleans*
Round 1 – 3 @ 275/185
Round 2 – 2 @ 295/200
Round 3 – 1 @ 315/215
C.
Three sets of:
30 Banded Hip Bridges
Max Unbroken Banded Hamstring Curls
Rest as needed
D.
Three rounds of:
100-Foot Plate Pinch Carry
45 Second Side Plank (each side)
100-Foot Dumbbell Farmer Carry
60 Second Weighted Plank
Athlete Notes:
This workout has a mix for multiple body types. We’ve got some barbell work for those of you who love to lift, and we’ve got a good chunk of cardio for those who love to run. The best scores will be a good mix of the two. The first 6 rounds you need to run at a pace that allows you to move directly back to the barbell. Touch and go on the lighter weights might not be a terrible idea for those of you who can. Changing your weights is a skill in and of itself so don’t forget to be fast there! On the second section of the workout we’ve got three rounds coming up. The distance is a bit longer on the run but you need to still push the pace if you want to put up a good score. These weights are a little heavier so when we get to this section a good recommendation would be 85-90-95% of your 1RM. Test your limits here, see how fast you can run and then still pick up that barbell!
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.
Rowing Option
Three sets for completion of:
250 Meter Row at 10k pace
250 Meter Row at 1k pace
300 Meter Row at 10k pace
200 Meter Row at 1k pace
400 Meter Row at 10k pace
100 Meter Row at 1k pace
Rest 1-2 minutes between sets