Activation & Warm-Up
Two sets of:
Shoulder Mash x 30 seconds per side
Shoulder Circles x 10 reps each direction
Banded Presses x 10 reps
and then …
Dirty 30 Warm-Up (this is a warm-up, not a workout, so keep it low intensity)
30 Cal Bike
30 Air Squats
30 Push Ups
30 Strict Pull Ups (use a band if needed)
A.
Four sets of:
5 Power Jerks @ 60+%
Rest 90 seconds between sets
*Build based on quality over the 4 sets. Please use blocks!
B.
Every minute, on the minute, for 7 minutes:
1-2 Rope Climbs
Focus on being efficient. If you don’t have access to a rope then please substitute with 5 Strict Pull-Ups
C.
Complete as many rounds and reps possible in 15 minutes of:
25/20 Calorie Echo Bike
10 Goblet Hold Box Step Ups (1 DB to 20″)
200 Foot Dumbbell Farmer Carry
10 Dumbbell Deadlifts
35-44: 100/70 lbs
45-54: 70/50 lbs
55-59: 50/35 lbs
60+: 35/20 lbs
D.
Three sets of:
8-10 Dumbbell JM Press
Rest as needed
General Training Notes
Please use blocks for your power jerks! If you don’t have blocks available then please keep the load relatively light since you’ll be bringing the barbell repeatedly back down.
Then some rope climb volume for everyone! Use this time to work on good mechanics with your rope climb; a big jump to the rope, a strong foot clamp and then pulling your knees up to your chest so you can use your legs more versus all arms. Check out this article to work on the basics for rope climbing.
Then you’ve got a 15 minute AMRAP that is posterior chain heavy. 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.