Primary Training Session
Get Moving || Warm-Up
Three sets of:
60-90 Second Banded March
15 GHD Hip Extensions
Rest as needed
Followed by…
Three sets of:
Light Kettlebell Front Rack Carry x 100 Feet
Sandbag Hold x 60 Seconds (You can march in place too as long as you keep everything tight)
Rest as needed
Followed by…
Three sets of:
Dumbbell Farmer Carry x 100 Feet
Knee Plank x 60 seconds
Rest as needed
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat
Set 1: 5 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80%
Set 4: 5 reps @ 75%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 85%
then…..
Three sets of:
Back Squat x 75% Max Reps @ 2011 Tempo
Rest 2 minutes
Stop when you cannot maintain proper positioning or the tempo.
B.
Complete as many reps possible in 4 minutes of:
400 Meter Run
20 Burpee Box Jump Overs
20 Single Dumbbell Step Ups (50/35 lbs)
20 Alternating Dumbbell Snatches (50/35 lbs)
20 GHD Sit Ups or Toes to Rings
20 Single Arm Dumbbell Thrusters (10 each arm)
Rest 2 minutes, when the clock reaches 6:00, complete…
Complete as many reps possible in 6 minutes of:
400 Meter Run
20 Burpee Box Jump Overs
20 Single Dumbbell Step Ups (50/35 lbs)
20 Alternating Dumbbell Snatches (50/35 lbs)
20 GHD Sit Ups or Toes to Rings
20 Single Arm Dumbbell Thrusters (10 each arm)
Rest 2 minutes, when the clock reaches 14:00, complete…
Complete as many reps possible in 8 minutes of:
400 Meter Run
20 Burpee Box Jump Overs
20 Single Dumbbell Step Ups (50/35 lbs)
20 Alternating Dumbbell Snatches (50/35 lbs)
20 GHD Sit Ups or Toes to Rings
20 Single Arm Dumbbell Thrusters (10 each arm)
*If you finish a full round during this 8 minute portion, you may stop and rest until the 24:00 mark.
Rest 2 minutes, when the clock reaches 24:00, complete…
For time:
400 Meter Run
20 Burpee Box Jump Overs
20 Single Dumbbell Step Ups (50/35 lbs)
20 Alternating Dumbbell Snatches (50/35 lbs)
20 GHD Sit Ups or Toes to Rings
20 Single Arm Dumbbell Thrusters (10 each arm)
C.
Three sets of:
Max Reps Goblet Squat Pulses x 30 seconds (24-32/16-24kg)
Rest 30 seconds
*Squat to just below parallel and then do not stand all the way up. The goal is to keep your quads engaged the entire 30 seconds. This will light up your legs.
D.
Three sets of:
Hollow Hold x 30 Seconds
Alternating Leg V-Ups x 24 reps (12 each side)
Tuck Hold x 60 Seconds
Rest as needed
Athlete Notes:
AMRAP’s into a for time are one of our favorite ways to accumulate good volume. We’ve hit workouts like this plenty of times so if you’ve been following for awhile hopefully you know how to pace a workout like this. Most of you will be on either the step ups or dumbbell snatches during the 4 minute segment. You’ll get a short rest then your goal is to replicate that effort for the 6 minute section, taking it even further into the workout. During the 8 minute section, don’t be surprised if some of you make it back to the 400 meter run, and then a great goal is to duplicate that time in the “for time” segment. All of these movements and weights are low enough volume and light enough that you shouldn’t have to think about them. Fast transitions and stay checked in on each movement.
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
Three rounds of:
6 Minute C2 Bike @ 90-100 RPMs
2 minute recovery pace
3 Minute C2 Bike @ 90-100 RPMs
1 minute recovery pace