Primary Training Session
Get Moving || Warm-Up
Two rounds of:
50 Single Unders
10/8 Calorie Bike
20 Alternating Lateral Lunges
10 Goblet Squats
Three sets of:
10-15 Right Leg Dynamic Bulgarian Split Squats
Rest 30 seconds
10-15 Left Leg Dynamic Bulgarian Split Squats
Rest 60-90 seconds
A.
Front Squat
Set 1 – 8-10 reps @ 50-60%
Set 2 – 6-8 reps @ reps @ 60-70%
Set 3 – 3-4 reps @ 80%
Set 4 – 2-3 reps @ 80-85%
Set 5 – 1-2 reps @ 85-90%
Set 6 – 1 rep @ 90+%
Set 7 – 1 rep @ 90+%
Set 8 – 1 rep @ 90+%
Rest 1-2 minutes between sets
**Special Note**
-The goal for today is to hit 3 singles at or above 90%. Go based off of feel.
B.
Every minute, on the minute, for 10 minutes:
3 Hang Power Cleans @ 50-60%
*Focus is light and snappy. Try to hang on to the bar but reset in the hang position – not touch and go. Do not bounce the bar off your thighs.
C.
Four sets of:
6-8 Romanian Deadlifts
Rest 30 seconds
8-10 Bulgarian Split Squats (each leg)
Rest 60-90 seconds
D.
“Interrupted Karen”
Five rounds for time of:
30 Wall Ball Shots (20/14lbs to 10′)
60 Double Unders
E.
For completion:
150 Banded Hamstring Curls
General Training Notes:
Can you go unbroken? Hang on to those wall balls and then be grateful for a quick break on the double unders. Fastest times will have quick transitions and minimize rest between the two movements. Challenge yourself to finish the dubs and get right back on the ball. Interrupted Karen is the perfect name for this workout, those double unders are just a minor inconvenience but transitions are where most folks will lose all their time. Trust your abilities and push the pace to see where the wheels fall off.
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.
Strength Accessory
Three sets of:
2-3 Minute Banded or Belt Squat March
100 Foot Reverse Sled Drag
Rest 30 seconds between movements
Row Endurance
For completion, not time:
Row 5000 Meters
*Goal is to maintain a consistent stroke rate, pace per 500m, and to work on proper rowing mechanics.
BikeErg Conditioning
Three rounds of:
10 Minutes @ 70% of 20 Minute Test
60 Seconds Standing Damper 10 @ 110% of 20 Minute Test
3 Minutes @ 50% of 20 Minute Test (damper 2-3 fast cadence)
Strongman Session
Four rounds for time of:
400 Meter Run
200 Meter Sandbag Shoulder Carry (100/75lbs)
Sled Session
Perform a 35 minute Sled Drag with 30-40% of Bodyweight