Primary Training Session
Get Moving || Warm-Up
Four sets of:
300 Meter Row
100-Foot Farmer Carry (moderate-heavy weight)
50-Foot Single Arm Kettlebell Overhead Carry (each side)
Rest as needed
A.
Build to today’s 2-RM Push Press
Followed by…
Every 90 seconds, for 12 minutes (8 sets) of:
Push Press x 1 rep @ 100% of 2-RM
B.
Four rounds for time of:
28/21 Calorie Assault Bike
21 Toes to Bar
7 Burpee Dumbbell Deadlifts (50/35lbs)
5 Double Dumbbell Snatches
3 Dumbbell Devil’s Presses
C.
Three sets of:
100 Foot Single Arm Kettlebell Front Rack Carry (each side)
30 Banded Lat Pull-Downs
Rest as needed
D.
Three sets of:
Dumbbell Hammer Curls x 12 reps
Followed by…
Dumbbell Reverse Flyes x 12-15 reps
Rest as needed
E.
Every minute on the minute, for 12 minutes (4 sets) of:
Station 1: V-Up x 30 seconds
Station 2: Hollow Rock Hold x 30 seconds
Station 3: Russian Twists x 30 seconds
Athlete Notes:
Grip and more grip in today’s workout. The only break you’re going to get is while you’re on the assault bike! Try to hit the bike each round at a consistent pace, we don’t want to see you sprint the first round then double or triple that time later on. If you can keep each bike to around 1:10-1:30, then you’re doing solid. For the toes to bar, we’re looking for 1-2 sets on the first couple rounds, then maybe 2-3 sets by round 3 and 4. Then when you get to the dumbbell movement we’d like to see you keep moving and try not to stop. If you have to break, take a quick one and get right back at it. Who’s going to go unbroken on the dumbbells??
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.
Assault Bike Endurance Option
Four sets of:
Assault Bike
4 minutes at 90-95% of 20 minute test
3 minutes at 95-100% of 20 minute test
2 minutes at 100-105% of 20 minute test
Rest 2 minutes between sets
*If you don’t have a 20 minute test score, base these numbers off of a 70-73 average RPM for men and 63-66 average RPM for women.
Mixed Modal Option
Against a 4 minute clock, complete for max distance:
500/450 Meter Row
40 Russian Kettlebell Swings (32/24kg)
Max Distance Sandbag Bearhug Carry (150/100lbs) in the remaining time
Rest 2 minutes and repeat for a total of FOUR sets