Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Sandbag Bearhug Carry
5 Sandbag Bearhug Squats
100 Foot Farmer Carry
10 Kettlebell Deadlifts
60 Second Wall Sit
60 Second Plank Hold
A.
Five sets of:
85% Tempo Back Squat x 2 reps @ 32X1
Rest 2 minutes between sets
B.
In 10-15 minutes, build to today’s Heavy (and quality) Jerk
*You may split or power jerk. Choose whichever is strongest for you.
**If you fail, take one more attempt at that weight, if you fail again, this segment is over.
C.
Complete as many reps possible in 60 seconds of each movement:
Strict Handstand Push Ups
Rest 60 seconds
Weighted, Drag, or Regular Rope Double Unders
Rest 60 seconds
Toes to Bar
Rest 2 minutes; Repeat for a total of TWO sets
You may break your reps up into multiple sets. This is an accumulated score within the minute
D.
For total time:
Three rounds of:
15/10 Calorie Assault Bike
10 Dumbbell Hang Clean and Jerks (70/50lbs)
Rest exactly 2 minutes, then…
Two rounds of:
15/10 Calorie Assault Bike
10 Dumbbell Push Press (70/50lbs)
Rest exactly 2 minutes, then…
One round of:
15/10 Calorie Assault Bike
50 Foot Lunge with Right Arm Overhead Left Arm Front Rack (70/50lbs)
50 Foot Lunge with Left Arm Overhead Right Arm Front Rack (70/50lbs)
Athlete Notes:
We’ve been seeing more and more workouts with moderate to heavy dumbbells in them so we want to make sure that you’re comfortable when they come up. This workout is all about managing those dumbbells while your heart rate is spiked. For all of the bike intervals we’re looking for the 15/10 calories to take no more than about 50-60 seconds. That would mean 67+/60+ RPM’s. On the first three round section we want you to hang on to the dumbbells, but by that 2nd and even 3rd round it’ll be tough to get the 10 reps, but doable. After your 2 minute rest we move into the two round piece where the movement switched to push press. Again, we’re looking for unbroken on these knowing that you’ve only got 20 reps total split between the two rounds. You’ll get another rest to try and manage your heart rate and fatigue and then we’ve got one sprint for time. This movement came up a few years ago with the overhead/front rack dumbbell lunges. This will test your shoulder stability and endurance so hang on and keep that bicep close to your ear. We’re looking for unbroken on this as well so if you have to take a quick breath or two before starting the 50 foot traverse, 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 Short
Every 2 minutes, for 4 minutes (2 sets) of:
600/550 Meter Bike Erg or 300/250 Meter Row
Max Reps Burpees over erg in remaining time
Rest 2 minutes, followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
600/550 Meter Bike Erg or 300/250 Meter Row
Max Reps Reverse Kettlebell Front Rack Lunges (24/16kg) in remaining time
Rest 2 minutes, and repeat the workout for a total of TWO sets
Rope Sled Option
Against a 3 minute clock, perform the following…
50 Foot Hand Over Hand Rope Pull (5/10 effort)
10 Dumbbell Bench Press (70/50lbs)
5 Wall Walks
Max Rope Climbs in the remaining time
Rest 2 minutes between sets and complete a total of 5 sets, or 20 rope climbs, whatever comes first.