Primary Training Session
Get Moving || Warm-Up
Three rounds, not for time, of:
200 Meter Run
15 Single Arm Dumbbell Push Press each arm (35/20lbs)
60 Second Wall Sit
A.
Four sets of:
5 Power Jerks @ 60+%
Rest 90 seconds between sets
*Build based on quality over the 4 sets.
B.
Every minute, on the minute, for 7 minutes:
2-3 Rope Climbs
Focus on being efficient.
C.
Complete as many rounds and reps possible in 15 minutes of:
30/22 Calorie Assault Bike
10 Goblet Hold Box Step Ups (1x 100/70lbs to 20″)
200 Foot Dumbbell Farmer Carry (100/70lbs)
10 Dumbbell Deadlifts (100/70lbs)
D.
Three sets of:
10-12 Alternating Dumbbell Bench Press
Rest as needed
Followed by…
Three sets of:
8-10 Barbell JM Press
Rest as needed
General Training Notes:
Consistency on the bike, push on the dumbbells. Hit the bike at a pace that takes you about 90 seconds to finish. After that grab your single dumbbell, put it in the goblet position and start stepping. The goal should be to go all 10 reps without dropping the dumbbell. After that you’ll grab the second one where it’s time to run the farmers carry. Don’t waste time under tension here. It would probably be smartest for most of you to break at least once on the farmer carry, but that break is a drop, turn around, shake and go. It’s not a drop, stare at the clock for 20 seconds, then go. But that drop could be all you need to get back and hit all 10 deadlifts unbroken. We know that you’re pushing for speed but hold yourself to a high standard on the step ups and deadlifts. When you get back to the bike just get on and start pedaling. This is your chance to relax the grip a little and breathe, but don’t let that pace suffer too much. This workout is only 15 minutes long so it’ll go by quickly.
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 Team/Partner
Seven sets for times, alternating 1:1 with a partner of:
12/9 Calorie Ski*
8 Burpee Sandbag Get Overs (40-44″) (100/70lbs)
12/9 Calorie Assault Bike*
35-49:
Seven sets for times, alternating 1:1 with a partner of:
12/9 Calorie Ski*
8 Burpee Sandbag Get Overs (36-40″) (100/70lbs)
12/9 Calorie Assault Bike*
50-54:
Seven sets for times, alternating 1:1 with a partner of:
12/9 Calorie Ski*
8 Burpee Sandbag Get Overs (36-40″) (70/50lbs)
12/9 Calorie Assault Bike*
55+:
Seven sets for times, alternating 1:1 with a partner of:
12/9 Calorie Ski*
8 Burpee Sandbag Get Overs (32-36″) (60/40lbs)
12/9 Calorie Assault Bike*
*Based on how many people come
Bike Erg Option
45 to 60 Minute Bike Erg @ Zone 2 Pace
*Every 9 minutes, including at 0:00, perform one of the following:
-8-10 Toes to Rings + 6-8 Ring Muscle Ups
-8-10 Toes to Bar + 6-8 Bar Muscle Ups
-50 Foot Handstand Walk + 10-15 Strict Handstand Push-Ups
-Handstand Obstacle Course x 2
-1-2 Legless Rope Climbs from Seated + 2-3 Rope Climbs
Masters Version
-8-10 Toes to Rings + 2-6 Ring Muscle Ups
-8-10 Toes to Bar + 2-6 Bar Muscle Ups
-25 Foot Handstand Walk or 2 Wall Walks + 5-10 Strict Handstand Push-Ups; 55+: 3-5″ riser
-Handstand Obstacle Course x 2
-1-2 Legless Rope Climbs + 2-3 Rope Climbs; 55+: 12′ rope
Additional Work
Five sets of:
50 Foot Rope Sled Pull (Moderate Weight)
Rest as needed
100 Foot Overhead Kettlebell Carry
Rest as needed
Reverse Dumbbell Fly x 15-20 reps
Rest as needed