Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) as a warm up:
90 Second Bike, Row, or Jog
10 Russian Kettlebell Swings
10 Goblet Lunges
50 Foot Front Rack Carry Each Side
10-15 Air Squats
A.
Every 3 minutes, for 9 minutes (3 sets) of:
15 Power Cleans @ 40-50% of 1-RM Clean
Focus on efficiency
B.
Every minute, on the minute, for 21 minutes (7 sets of):
Station 1: 20-22/16-18 Calorie Row
Station 2: 1 Round of Dumbbell DT (50/35lbs)
Station 3: 10 Box Jump Overs (30/24″)
Rest until the 23:00 mark, then…
Two rounds for time of:
20-22/16-18 Calorie Row
1 Round of Dumbbell DT
10 Box Jump Overs (30/24″)
“DT”
12 Deadlifts
9 Hang Cleans
6 Shoudler to Overhead
C.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 30 seconds
Weighted Wall Sit Hold x 60 seconds
(front-rack kettlebells or goblet hold a kettlebell to add loading)
Rest 30 seconds
Athlete Notes:
We’ve done something similar to this before. It’s a great test to try and go straight from the row into a tough cycling piece like DT. Use the box jump overs as your rest minute, they should be done in 20-25 seconds or less. The goal here is to take close to the full minute on the first station and then have to go straight to the barbell and knock it out. DT is tough enough getting a round in a minute, so if you have to scale the reps to keep the intensity high from the get-go, then go for it.
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 Option
For time:
200 Meter Run
3 Legless Rope Climbs
400 Meter Run
Rest 1:00 between sets and complete a total of SIX sets
Running Option
Every 8 Minutes, for 40 minutes (5 sets) of:
1200 Meter Run
Walk the remainder of the interval
Goal should be to be within 5 seconds of your 400 meter pace that you hold during your 5k PR.
Strength Accessory
Four sets of:
Heavy Farmer Carry x 100 Feet
Rest as needed
Additional Work
Accumulate 3 minutes in a dead hang from the pull-up bar.
Followed by…
Three sets of:
20-30 Wrist Dumbbell Curls
Rest as needed