Primary Training Session
Get Moving || Warm-Up
Spend a few minutes rolling out the hamstrings and the pecs
Followed by…
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR Row
50 Foot Suitcase Carry (right side)
10 Single Arm Deadlifts (right side)
50 Foot Suitcase Carry (left side)
10 Single Arm Deadlifts (left side)
100 Foot Double Kettlebell Front Rack Carry
20 Banded Hamstring Curls (light resistance)
Followed by…
Ten reps of:
Weighted Box Jump
*Weight and box height do not matter as much as explosiveness does.
A.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Power Snatch 2″ Below the Knee
Sets 1-4: 2-3 reps @ 70-80%
Sets 5-8: 1-2 reps @ 80+%
Sets 9-10: 1 rep @ 90+%
B.
Back Squat
Five sets of 3-4 reps @ 82.5+%
Rest 2 minutes between sets
C.
Deadlift
Five sets of 3-4 reps @ 82.5+%
*No touch and go.
Rest 2 minutes between sets
D.
Four sets for times of:
15 GHD Sit-Ups OR 20 V-Ups
15 Dumbbell Thrusters (50/35lbs)
15 GHD Sit-Ups OR 20 V-Ups
50 Foot Dumbbell Farmer Hold Walking Lunge (50-70/35-50lbs)
Rest 1:1 or alternate full sets with a partner “you go/I go” style.
*Option to perform 10 thrusters with 70/50lbs instead.
E.
Three sets of:
20-30 Reverse Hypers @ 50+% of 1RM Back Squat
Rest as needed
*If no Reverse Hyper, then perform 20 Weighted GHD Back Extensions instead.
Athlete Training Notes
Leg and core pump coming up. In today’s workout we’re looking for unbroken on the GHD or V-ups. The thrusters should also be completed unbroken for as long as you can. If you want an added challenge but less reps you can up the dumbbell weight and just do 10. After that we’re back on the midline with some more GHD’s or V-Ups and then you’re on to the lunges where we’re again looking for unbroken. The whole piece should take about 2:30-3:00 or less to complete which means the total workout time including your 1:1 rest should be less than 25 minutes. If you can’t make a round in under 3 minutes then adjust the weight or reps accordingly.
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.”
Power Output
Every 4 minutes, for 12 minutes (3 sets of):
18/13 Calorie Echo/Assault Bike Max Effort Sprint
Strength Accessory
Tabata Banded Hip Bridges
Rest 2 minutes
Rest 2 minutes
*Tabata = 8 rounds of 20 seconds of work, 10 seconds of rest.
Machine Based Mixed Modal
Against a 2:30 clock, perform as many reps as possible of:
20/15 Calorie Echo/Assault Bike
20/15 Calorie Row
Max Lateral Burpees Over the Rower in the remaining time
Rest 2:30 and repeat for SIX total sets (30 minutes total).
55+:
Against a 2:30 clock, perform as many reps as possible of:
15/10 Calorie Echo/Assault Bike
15/10 Calorie Row
Max Lateral Burpees Over the Rower in the remaining time
Rest 2:30 and repeat for SIX total sets (30 minutes total).
Zone 2 Running
Jog 4-5 miles at a zone 2 pace (no weight vest or ruck). If possible, try to prioritize softer surfaces over concrete.