Primary Training Session
Get Moving || Warm-Up
Against a 10 minute clock, perform the following at ascending effort:
10/7 Calorie Bike or Row
10 Russian Kettlebell Swings
50 Foot Single Arm Overhead Carry (each arm)
5 Burpee Pull-Ups
A.
Deadlift
Set 1: 5 reps @ 55%
Set 2: 5 reps @ 60%
Sets 3, 4 and 5: 5 reps @ 65-70%
Rest 2 minutes between all sets.
*No touch and go.
B.
Bench Press
Three sets of 7 reps @ 70-75%
Rest 2 minutes between sets
C.
Three sets for times of:
400 Meter Run
50 Foot Handstand Walk
25 Toes to Bar
50 Foot Handstand Walk
400 Meter Run
Rest 3 minutes between sets
*If you cannot handstand walk, perform either 20 Dumbbell Push Press OR 5 Wall Walks instead of the 50 feet.
TIME CAP = 30 MINUTES TOTAL (including rest)
D.
Three sets of:
20-25 Single Leg Banded TKE’s (each leg)
Rest as needed
Conditioning Training Note
Nothing like a s**t sandwich right before a rest day. In today’s workout we’re looking for mile pace on the first 400 meter run, the handstand walks to be performed based on your abilities (you know if you should do these unbroken or not) and then 1-2 sets on each round of 25 toes to bar. The final 400 meter run it’s time to crank up the pace because you get a full 3 minute rest afterwards. Try to stay consistent from set to set but expect a slight dropoff.
Optional Additional Work Sessions
Rotational Strength
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Top of Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Strongman
Six to Eight sets of:
50 Foot Hand Over Hand Rope Pull
Rest as needed between sets and call it when you’ve achieved a sufficient arm/lat pump.
*Goal is true hand over hand, not the heaving style from 2023 semi-finals.
Rowing Intervals
Fifteen sets for max distance of:
90 Second Row
Rest 60 seconds between sets
Your goal for this session should be consistent pacing across all 15 sets. How close can you keep each interval?
Grip
Accumulate 3 minutes in a Pull-Up Hang
*Use fat gripz if you have them*
*Every time you break perform a 100 Foot Plate Pinch Carry.