Primary Training Session
Get Moving || Warm-Up
Two-Three sets of:
60 Second Monster Walk
20 Banded Pull Throughs
50-Foot Kettlebell Overhead Carry
50-Foot Kettlebell Farmer Carry
10 Alternating Cossack Squats
10 Single Leg Hip Bridges (each leg)
60 Second Elbow Plank Hold
A.
Three sets of:
Hang Power Snatch + Snatch Balance + Overhead Squat + Power Snatch
(50-60%)
Rest 90 seconds between sets
Followed by…
Five sets of:
Snatch Pull + Power Snatch + Hang Power Snatch + 2 Overhead Squats (70-80%)
Followed by…
Three sets of:
Snatch Pull x 1.1.1 (90-105%)
Rest 90-120 seconds between sets
B.
Every 3 minutes, for 12 minutes (4 sets) of:
30 Double Unders
8 Burpee Dumbbell Deadlifts (50/35lbs)
6 Double Dumbbell Hang Snatches
4 Dumbbell Devils Press
30 Double Unders
At the 12:00 mark, perform the following…
Every 4 minutes, for 8 minutes (2 sets) of:
30 Wall Ball Shots (20/14lbs)(10/9′)
30 Pull-Ups
30 Wall Ball Shots (20/14lbs)(10/9′)
At the 20:00 mark, perform the following…
Every 3 minutes, for 12 minutes (4 sets) of:
30 Double Unders
6 Burpee Dumbbell Deadlifts (50/35lbs)
4 Double Dumbbell Hang Snatches
2 Dumbbell Devils Press
30 Double Unders
C.
Using a reverse hyper, accumulate the following, not for time…
50 Single Leg Reverse Hypers (each leg) with 40-50% of your bodyweight.
Followed by…
50 Double Leg Reverse Hypers with 70-80% of your bodyweight.
*If you don’t have access to a reverse hyper, perform the following…
Three sets of:
12-15 Single Leg Barbell Glute Bridges (each leg)
15 Double Leg Barbell Glue Bridges
Rest as needed
Athlete Notes: The time is ticking on this workout. If you want any rest at all you’re going to have to keep moving. For the first section we want all of these to be unbroken and quick. Push the tempo and even ride the line of rep vs. no rep to just see how fast you can move. The second section is only two sets so it’s more of a mind test than a physical one. Hang on and go unbroken on those wall balls, but if you need a quick second on the pull-ups, take the quick second. Pick a number for those that you can do in 1-2 sets. The last segment is similar to the first but with less reps. We know you’re going to be gassed at this point, but just hang on and earn your rest day!
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.
Concept 2 Bike Option
Five sets of:
2000 Meter Bike Erg
Rest 90 Seconds