Mobility
2-3 Minutes Kettlebell or Sandbag Ankle Pulse
and then …
Activation
Two sets of:
10 Banded Monster Walks (each direction – forward, backward, left and right)
10 Banded Good Mornings
and then …
Warm-Up
Three rounds of:
100 Foot Double Kettlebell Front Rack Carry
100 Foot Kettlebell Farmer Carry
*Goal = heaviest weight you can complete unbroken
and finish with …
Two sets of:
100 Foot Reverse Sled Drag @ 30-40% of 1-RM Back Squat
Rest as needed
A.
Back Squat
Take 15 minutes to build to 85% and then start your working sets of …
Sets 1-3: 1-3 reps @ 90-94%
Rest 2 minutes between sets
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch
Sets 1-2: 1 rep @ 73-78%
Sets 3-4: 1 rep @ 80-85%
Sets 5-6: 1 rep @ 87-92%
Sets 7: 1 rep @ 94%
Sets 8-10: 1 rep @ 95+%
C.
35-54:
Complete five rounds for time:
5 Overhead Squats
10 Front Rack Kettlebell Lunges (50/35 lbs)
15 Pull Ups
35-49: 155/105 lbs
50-54: 135/95 lbs
55+:
Complete five rounds for time:
4 Overhead Squats
8 Front Rack Kettlebell Lunges (35/20 lbs)
12 Pull Ups
55-59: 105/75 lbs
60+: 95/65 lbs
Time cap: 12:00
RETEST! Compare to August 15, 2022
D.
Three sets of:
20 Banded Clam Shells (10 per side)
Rest 30 seconds
16-20 Alternating Goblet Hold Lunges
Rest 90 seconds
Athlete Notes:
Please take a look at your notes to see what your score was back on August 15, 2022! Make a plan of attack today and adjust your approach as needed based on your notes from the first time you did this workout. You are very conditioned to tackle this workout with intensity and speed, knowing that you can keep moving at every station! Please record your times and any notes about the retest!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Sandbag Conditioning
A.
Four sets of:
Sandbag Bear Hold Right Shoulder x 30-45 seconds
Rest as needed
Sandbag Bear Hold Left Shoulder x 30-45 seconds
Rest as needed
B.
Four sets, for max distance total, of:
60 Seconds Sandbag Hug Carry
Rest 60 seconds
If you are participating in the Masters Fitness Collective then please prioritize this workout today:
Atlas
Individual Elite
30-59
For time:
1 Mile Run
1 Mile Run with sandbag
1 Mile Run
30-44: 70/50 lbs
45-54: 50/30 lbs
44-59: 30/20 lbs
60+:
For time:
1 Mile Run
1 Mile Run with sandbag (20/14 lbs)
Atlas
Individual RX
30-54
For time:
1 Mile Run
1 Mile Run with sandbag
1 Mile Run
30-44: 50/30 lbs
45-54: 30/20 lbs
55+:
For time:
1 Mile Run
1 Mile Run with sandbag
55-59: 30/20 lbs
60+: 20/14 lbs
MFC Teams
Atlas
30-49:
P1 – 800 Meter Run unweighted
P2 – 1 Mile Run with sandbag (70/50 lbs)
P 1 – 1 Mile Run with sandbag (70/50 lbs)
P2 – 800 Meter Run unweighted
50-59:
P1 – 800 Meter Run unweighted
P2 – 1 Mile Run with sandbag (50/30 lbs)
P 1 – 1 Mile Run with sandbag (50/30 lbs)
P2 – 800 Meter Run unweighted
60+:
P1 – 800 Meter Run unweighted
P2 – 1 Mile Run with sandbag (30/20 lbs)
P 1 – 1 Mile Run with sandbag (30/20 lbs)
P2 – 800 Meter Run unweighted”